“Sitting Pretty”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Line Drills

200 Meter Run

from wall to rig

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

2: Metcon (Time)

Empty sled

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push

40 AbMat Sit-Ups, 200m Run, 100m Prowler Push

30 AbMat Sit-Ups, 200m Run, 100m Prowler Push

20 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

Can sub row for run

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“Snatch IT”

Announcements

Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

From wall to Rig

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

High Knees

Butt Kickers

Skip for Height

2: Warm-up (No Measure)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell

3: Warm-up (No Measure)

The Burgener Warm-up

first with PVC then go through with a empty barbell

1.Down and up

2.Elbows high and outside

3.Muscle snatch

4.Snatch land

5.Snatch drop

6.Hang power snatch

4: Power Snatch (10×1)

15 mins

Power Snatch

Build to Heavy Single

5: Metcon (Time)

“Isabel”

30 Power Snatches (135/95)

Starting the day off by building to a heavy single power snatch. Following this, athletes will complete the CrossFit benchmark workout, “Isabel”. The weightlifting piece is a great opportunity for the group to build the skills and positions of the power snatch that will assist them in improving their previous “Isabel” times. Athletes should build to something heavier than they will use in the conditioning piece. Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. Rather than undoing what was done in the weightlifting skill piece before, the focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.