11/10/2014

 In Workout of the Day

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

Fitness

Metcon (Time)

Chipper

20 Power snatch @.50

40 sit ups

600m run

80 Shoulder to OH @ snatch weight

100 Dubs/300 singles

* this is a timed wod, but take the time to perform quality reps.

Performance

Metcon (Time)

Chipper

20 Power snatch @.50

40 Toes to bar /sit ups

600 M run

80 Shoulder to OH @ snatch weight

100 Dubs/300 singles

* this is a timed wod, but take the time to perform quality reps.

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.
Recent Posts