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2/16/2015

16
Feb

2/16/2015

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 (5-4-3-5-4-3+)

*Start at 60% of your 1RM*

*Make sure second wave is heavier than the first.*

*Do not exceed 5 reps on your last set*

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 HSPU

5 Pull-ups

7 Burpees

9 Goblet Squats 53/35

Level 1:

3 Pushups

5 Jumping pullups

7 Burpees

9 Goblet Squats 35/26

Level 2: RX

Level 3: RX+

3 Strict HSPU

5 CTB

7 Burpees

9 Goblet Squats 70/53

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