FTA – Week 2 Day 2

CrossFit 972 – Functional Training

Mobility Hips (No Measure)

Use bands

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Hang Clean tech (work in sets of 1-3 reps)

practice and tech with bar only
-teach bar positions(power, above knee, floor)

-introduce clean deadlift to properly get bar to hang position

-teach with empty bars

-use dbs if can not achieve the rack position

Metcon (Weight)

EMOM 8 mins:

3 Hang Cleans

-add loads each round if able

Metcon (AMRAP – Reps)

Tabata squats:

-4 mins

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