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10/1/2014

1
Oct

10/1/2014

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Main – CrossFit

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

Overhead Squat (4-4-4-3-3-3)

Metcon (AMRAP – Reps)

4 min AMRAP
Hang Clean 95/65
RX+ 115/80

Metcon (AMRAP – Rounds)

4 min AMRAP
10 Wall Balls 20/14
20 yd bear crawl

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