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