09/23/2014

 In Workout of the Day


Main – WOD

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

Shoulder Press

3 ascending warm up sets then
+
3 work sets
3@ .70
3@ .80
Max reps at .90
Rest 3:00 between sets

Metcon (Time)

20 Power Snatches @ .50
30 Lunges with snatch weight
40 Box Jumps or 50 Step ups
50 Wall Ball Shots

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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