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11/12/2014

12
Nov

11/12/2014

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

Squat Snatch (3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

6 T2B

10 Burpees
*Focus on unbroken sets as possibel*

Not RX unless toes touch the bar people

and done from a dead hang. *meaning no jumping off the floor :-)* If ya need to perform them that way, that is fine just don’t click RX

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