FTA – Week 2 Day 2


CrossFit 972 – Functional Training

Mobility Hips (No Measure)

Use bands

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

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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