/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 10/01/2015 | West Little Rock CrossFit

West Little Rock CrossFit – 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

Metcon (No Measure)

Emom X 20:00

Even: 2 Hang Power Clean + 2 Front Squats

Odd: 1 hang power snatch +1 OH Squat

Use 60% of 1RM OH Squat

RX+

Full Snatch

Cool-Down (10 minutes of static stretching)