Nancy
Warm Up
Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows)
- 10 minutes with a PVC or Empty Barbell
- Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
- 5 minutes (This is strength prep)
- 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Workout Prep
2 sets:
50m Run
3 Overhead Squats (build in weight)
* Focus on getting right to bar and squat snatching the weight *
Workout
RX
5 Rounds
400m Run
15 Overhead Squats (42.5/30)
SC
5 Rounds
400m Run
15 Overhead Squats (35/25)
Fit
5 Rounds
300m Run
15 Dumbbell Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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