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
Stretch: Anchored T-Spine, Couch Stretch, 60 Sec Bottom Squat hold
Strength & Skill
Snatch ([6.3.1] 2-2-2-1-1-1)
Metcon
Metcon (10 Rounds for weight)
16Jan2015
10 Rounds of:
**Set clock for 20 min., start one round every two min.
Rounds 1-5, 2 x Front Squats (90%)
Rounds 6-10, 2 x Deadlift (90%)
**Set up the weights ahead of time, so you don’t waist your recovery.