11/10/2014

Main – 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

Fitness

Metcon (Time)

Chipper

20 Power snatch @.50

40 sit ups

600m run

80 Shoulder to OH @ snatch weight

100 Dubs/300 singles

* this is a timed wod, but take the time to perform quality reps.

Performance

Metcon (Time)

Chipper

20 Power snatch @.50

40 Toes to bar /sit ups

600 M run

80 Shoulder to OH @ snatch weight

100 Dubs/300 singles

* this is a timed wod, but take the time to perform quality reps.

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