Aug
25th

50 Shades

Categories: CrossFit |

CrossFit Acclaim – CrossFit

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Jump’n Da Rope (No Measure)

Complete 1 minute intervals of the following, all with your rope:

Singles

Running in Place

Left/Right Jumps (side to side)

Doubles

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″, 4″, 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

Metcon (Time)

50 Power Snatches (135/95)

Scales, M/W:

1. 115/80#

2. 95/65#

3. 75/55#
Be smart – Use only the scales listed! Focus on technique rather than speed today.

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