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8/28/2014

28
Aug

8/28/2014

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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

Back Squat (12-10-8+)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:
200 meter run
10 Pullups
10 One Arm DB Snatch (Alt.) 45/25
10 AbMat Situps (12lb DB on chest)
200 meter run holding med ball 20/14
*Full run counts as 2 reps(half counts as 1 rep)*

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