October 01, 2015 – Workout

 In Workout of the Day

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)
Source: Workout of the Day

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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