Call Us: (972) 591-3488

1/14/2015

14
Jan

1/14/2015

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 (12-12-10-10)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

3 Hang Cleans 115/85

6 Pullups

9 Box Jumps 24/20

Level 1: 75/55, Ring Rows, Step ups 20/16

Level 2: RX

Level 3: RX+ 135/95, CTB, 30/24

PushPress and Front Squats (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press 75/55

Front Squats 75/55

Level 1: 45/35

Air squats or 15lb bar front squats

Level 2: RX

Level 3: RX+

95/75

Leave a Reply