20220519

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up (do before Snatch) – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff

Clean & Jerk w/u (do before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish 1RM Snatch

20 Min to establish 1RM Clean & Jerk

 

Compare to 16Mar2022

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

 

Banded OH stretch – 2 min per side

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