10/9/2015

CrossFit Templum – CrossFit

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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

Hang Snatch (3×3+ (3 @ 65%, 3 @ 75%, 3+ @ 85%))

Deadlift (3×3+ (3 @ 65%, 3 @ 75%, 3+ @ 85%))

Annie on the run (Time)

50-40-30-20-10

Double unders

AbMat Situps

*Run 400 meters after each round*