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04/12/2015

12
Apr

04/12/2015

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CrossFit Templum – Hope Barbell Club

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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

Snatch Balance (1 x 1 work to a heavy one (no DIP))

Snatch Balance without a dip, I want you to work up to a heavy balance, but I do not want you to do no more than 8 total reps

Snatch Balance (1 x 1 work to a heavy one )

You will add 5 to 10 more pounds on this one. Snatch Balance with a dip, I want you to work up to a heavy balance, but I do not want you to do no more than 6 total reps

Snatch (1 x 3 (60%) Full Squat snatch)

If your new to the movement or I think your technique needs more work we will be using less weight, just the bar, or PVC pipe.

Technique is more important

Snatch (1 x 2 (70%))

Snatch (1 x 1 (85%))

Back Squat (3, 2, 1, 1, 1, 1, 1)

make the rep the heaviest

Metcon

Metcon (AMRAP – Rounds)

10 rounds EMOM Snatch 3 snatches every min @60-75%

Metcon (AMRAP – Reps)

15 min AMRAP Back Squats @75-80%

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