5
Nov
11/5/2014
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
Hang Snatch (5-5-5-5-5)
Olympian (AMRAP – Reps)
9 Min Time Cap:
Level 1: (step overs allowed)
20 Med Ball G2O 20/14
7 Bar Facing Burpees
15 Barbell G2O 45/35
7 Bar Facing Burpees
10 G2O 65/45
7 Bar Facing Burpees
5 G2O 95/65
7 Bar Facing Burpees
AMRAP G2O 115/85
Level 2:
60/45
75/55
95/65
135/95
155/105
Level 3: RX+
95/65
135/85
155/105
185/135
225/155