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10/22/2014

22
Oct

10/22/2014

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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

Snatch (1)

Bear Complex Benchmark (AMRAP – Reps)

4mins of:

Bear Complex 115/75

(1 dead, 1 squat clean & jerk, 1 back squat, 1 back press)

RX+135/95

Burpee Pullup Benchmark (AMRAP – Reps)

4 mins of:

Burpee Pullups

RX+ CTB Pullups

1000m Row (Time)

Max Effort 1000m Row

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