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9/5/2014 BenchMark Friday

5
Sep

9/5/2014 BenchMark Friday

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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

Overhead Squat (4×15 @ 60% 1 RM)

Perform first rep of each set by attempting a heaving snatch balance.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you do not have the mobility to do the snatch lighten the load or sub power cleans.

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