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2/12/2015

12
Feb

2/12/2015

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

Squat Clean (1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

18min time cap:

*Increase by 1 rep each exercise each round*

Deadlift 135/95

Push-ups

Pull-ups

Level 1: 115/75

Level 2: RX

Level 3: RX+ 185/125, CTB, Ring Dips

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