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11/18/2014

18
Nov

11/18/2014

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

Clean Pull (6-4-2-6-4-2)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Pullups

10 AbMat Situps

5 Cleans 115/75

10 Air squats

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