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8/18/2014

18
Aug

8/18/2014

Main – CrossFit

Warm-up

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

Push Press (5-4-3-2-1)

4 min AMRAP Double unders (AMRAP – Reps)

Complete AMRAP in 4 mins of:
Double Unders

100 Pullups For Time (Time)

Complete 100 Pullups AFAHP

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