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10/20/2014

20
Oct

10/20/2014

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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

Clean (1)

Metcon (Time)

For Time:

100 Double Unders

90 Mt. Climbers (total)

80 Straddle Jumps (on to aerobic step)

70 Butterfly Situps

60 Air squats

50 Pushups

40 Wall Balls

30 Burpees

20 T2B

10 Pull-ups

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