Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
Burgener warmup
2 rounds with PVC pipe snatch grip
3 Dip drive shrug
3 dip drive shrug high pull
3 muscle snatch
3 overhead squat
3 hang snatch
3 full snatch
THEN 2 more rounds with the empty barbell
BIG focus on this warmup is timing of the hips opening before the arms bend, active shoulders and midline stabilization to allow for transfer of power into the bar and overall positioning of all the movements. The better you can move with the PVC pipe, the better you will be able to move with heavy weight.
Weightlifting
Snatch (8 x 1)
HEAVY DAY -- we will spend the full 60 minutes working towards a heavy single
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