Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Double-Unders

Muscle Snatch

Metcon

Settings

Workout

22May2017

1) Don't forget our 4th annual Murph Challenge on this coming Memorial Day. Classes will be at 8:30am & 10am (29May2017) 2) This week we are going to heavily focus on breaking the Snatch down & getting those pesky Double Unders. If you already know how to do it, reset & refocus.

Tish Hanna

Warm-up

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

-Our goal is to start having you able to do this complex on your own & understand the goal behind it.
-Run through it multiple times; light at first then move to a barbell.

Strength & Skill

Switch between Primary 1 & Primary 2 movements ever TWO min for 14 min.

PRIM1: Double-Unders (Practice/Tech)

Experienced athletes, start working toward Triple Unders.

PRIM2: Muscle Snatch (Practice/Technique )

Muscle Snatch

Athletes that are experienced with the form, progress in weight for a heavy 3 rep

Metcon (3 Rounds for reps)

3 Rds for Reps (each movements):
1 min. Back Squat
**Rest 1 min.
1 min. Chest to Bar Pull-Ups
**Rest 1 min.
1 min. Power Cleans
**Rest 1 min.

Bar Weights:
Rx+ 185/125
Rx 135/95
Sc 95/65

*Bars are pulled from the ground & can be on the back prior to starting minute

Scoring:
1) Total Back Squat
2) Total Chest to Bar
3) Total Power Clean

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 22, 2017

Clients:

Male Clients