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”.
