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Friday 140822

22
Aug

Friday 140822

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

7 minute ladder up

3 Power snatch 155/115lb
3 Box jump over 30/24″
6 Power snatch 155/115lb
6 Box jump over 30/24″
9 Power snatch 155/115lb
9 Box jump over 30/24″
12 Power snatch 155/115lb
12 Box jump over 30/24″
15 Power snatch 155/115lb
15 Box jump over 30/24″
18 Power snatch 155/115lb
18 Box jump over 30/24″

continue to add 3 reps every round until the 7 minutes is up
finishing round rep count
3’s: 6
6’s: 18
9’s: 36
12’s: 60
15’s: 90

Cash Out

3 rounds, not for time
Chinese plank
*video posted to the website

30-60 seconds up
30-60 seconds down

Warm-up

3 rounds
10 Pushups
8 Kettlebell swings
6 Lemon squeezers
Beer run

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

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