/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 08/26/2015 | West Little Rock CrossFit

West Little Rock CrossFit – CROSSFIT

Skills

Rope climb Progressions.

From laying to standing-2 reps

The Foot clamp

Rope ascents.

If you can complete a rope ascent, do it in the workout. if not, use 2 reps of lying to standing

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

Metcon (Time)

6 rounds for time

3 snatches 155/105

2 rounds of cindy

1 rope climb

rx= 80% 1rm snatch

rx+=155/105

Cool-Down (10 minutes of static stretching)