10/01/2015

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

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)

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So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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