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04/15/2015

15
Apr

04/15/2015

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CrossFit Templum – Hope Barbell Club

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Mobility Work (No Measure)

Hips, ankles, shoulders, elbows, wrists

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

Olympic Lifting Total (Total Weight)

Front + Back Squat (4 x 4+8)

You will perform the front squat first, then rack the bar and go right into the back squat to complete the set.

Box Jumps (3 sets of max jumps per set)

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