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4/8/2015

8
Apr

4/8/2015

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Main – CrossFit

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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 (5×5 @ 70% 1RM)

Metcon (Time)

10-9-8-7-6-5

T2B

5-6-7-8-9-10

Push Press 115/75

Foundations: Lying T2B; Push press 65/45

Level 1: knees to hips; 85/55

Level 2 RX

Level 3 RX+ 135/95

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