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11/3/2014

3
Nov

11/3/2014

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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

Hang Clean (5-5-5-5-5)

Triple Tester (AMRAP – Reps)

11min AMRAP

Ascending rep scheme by 3’s ex. 3,6,9…

(step ups allowed all levels)

Level 1:

Med Ball Cleans 14/10

Box Jumps 16″/12″

Deadlift 95/55

Level 2:

Wall Ball 14/10

Box Jump 20″/16″

Deadlift 105/65

Level 3: RX+

Wall Ball 20/14

Box Jump 24/20

Deadlift 115/75

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