09/16/2015

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

Hang Power Snatch

10:00Work up to a heavy single

Metcon (Weight)

20:00 Emom

1 Hang Power Snatch + 2 OH Squat.

use 70-80% of previously established single.

Cool-Down (10 minutes of static stretching)

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