Nectarine

16
Jul

Nectarine

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

:30 PVC Pass Throughs

:30 PVC Strict Press

:30 Burpee + DB Deadlift

and then:

Burgener Warm-up

Progression // Focus

1) Down & Finish // Heels down as long as possible and speed on the way up.

2) Elbows High & Outside // Keep the bar close to the body

3) Muscle Snatch // Keep the bar close to the body and punch aggressively toward the sky.

4) Snatch Lands // Land in a mini squat. Constantly move feet from jumping position to landing position.

5) Snatch Drops // Land as close to squat depth as possible while maintaining proper overhead position.

Accessory

Hang Power Snatch (EMOM 10: 2 Hang Power Snatches)

Workout

Nectarine (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

4 Hang Power Snatches (115/75#)

8 DB Hang Power Cleans (50/35#)

12/10 Calorie Bike

– Use two DBs for the hang power cleans

– LEVEL 2 –

AMRAP 12:

4 Hang Power Snatches (75/65#)

8 DB Hang Power Cleans (35/25#)

10/8 Calorie Bike

– LEVEL 1 –

AMRAP 12:

4 Hang Power Snatches (45/35#)

8 DB Hang Power Cleans (20/10#)

10/8 Calorie Bike

Stretching

Metcon (No Measure)

3 Sets:

:30 Banded Hamstring Stretch / Side

:30 Seated Wall Slides