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Monday 11/23

23
Nov

Monday 11/23

CrossFit Stumptown – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, cialis 40mg 4″, information pills 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

2 Hang Power Snatches + 2 Overhead Squats (Build up to a heavy. Go by feel. EMOM 10)

Metcon (Time)

21-15-9

Head Cutters 53/35

Evil Wheels

Supermans