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
