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6/16/2015

16
Jun

6/16/2015

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CrossFit Templum – 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

Metcon (Time)

Ascending/Descending Ladder:

10 to 1 reps of Squat Snatch 95/65

1 to 10 reps of Bar over Burpees

Level 1: Power Snatch 75/55

Level 2: RX

Level 3: RX+ 135/95

Practice Skill

Kipping practice. Work on getting a more powerful kip through closing the shoulder joint and keeping a tight core and pointed toes. (don’t let the hips break)

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