3/12/2015

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

Hang Power Clean (2×5 @70% 3×3 @85%)

Metcon (Time)

4 rounds for time:

400 meter run

25 back ext.

15 Thrusters 95/65

5 Handstand pushups

Level 1: 75/55, 10 pushups

Level 2: RX

Level 3: RX+ 115/75; 2in deficit HSPU