29
Oct
10/29/2014
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
High-Hang Snatch (5-5-5-5-5)
Metcon (AMRAP – Reps)
EMOM for 15mins:
12 Strict DB presses 30/15
8 T2B
RX+ 40/25
Mobility
Front Squat Mobility (No Measure)
3 rounds (3-5 reps each side at 5 sec holds)
*Elevated Glute Mobility
*Ankle Wall Mobility
*Bicep Wall Mobility