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2/5/2015

5
Feb

2/5/2015

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 (3-3-3-3-3-3-3)

Metcon (Time)

3 rounds for time:

400 meter run

30 walking lunges

20 DB Curl to Press 25/15# (strict)

10 K2E
*DB curl to press strict and controlled no swing on curl or dip on press*

Level 1: 15/10#, Hanging knees past hip crease

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