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Thursday 141204

4
Dec

Thursday 141204

Main – CrossFit

Warm-up

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

Weightlifting

Snatch (1-1-1-1-1-1-1-1-1-1)

Metcon

Metcon (Time)

Sorry mom…

3 Rounds

10 Overhead squat 135/95lb

50 Double unders

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