Call Us: (971) 271-7167

Wednesday

9
Dec

Wednesday

Announcements

Remember to preregister for classes.

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″, troche 4″, order 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

Power Clean (5@40% 5@50% 3@60% 5@65% 5@75% 5+@85%)

Metcon (Time)

9 Thrusters @80% of BW or (185/135)

19 Toes to Bar

6 Thrusters

16 Toes to Bar

3 Thrusters

13 Toes to Bar