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1/21/2015

21
Jan

1/21/2015

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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

Clean (4×8 @ 70%)

Metcon (Time)

3 rounds for time:

400 meter run

15 Cleans @ 60% 1RM

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