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12/11/2014

11
Dec

12/11/2014

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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 Snatch (15min to find 1RM)

Metcon (Time)

For Time:

1 mile run

20 Ring Rows (strict)

30 One Arm OHS 35/26

40 Wall Balls 20/14

30 SDHP 53/35

20 K2E

400 meter run

Level 1:

OHS 24/15

SDHP 35/26

Knees above Hips

Level2 RX

Level 3 RX+

OHS 53/35

SDHP 70/53

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