12
Mar
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