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
Stretches: Super Rack, Banded Hip Flexor,
Strength & Skill
Clean Pull + Squat Clean ([6.3.1] 2-2-2-1-1-1)
1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.
Metcon
Metcon (Time)
22Jan2015
Reps Scheme 21-15-9 of:
Weighted Jump Lunge (44# / 26#)
Chest to Bar Pull Up