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: Band Pull, Couch Stretch, T-Twist/Scorpion
Strength & Skill
Snatch Pull + Power Snatch ([6.3.1] 1-1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
26Feb2015
10 Min. AMRAP of:
5 x Virtual Shovel Left (35# / 20#)
5 x Bar Over Burpees
5 x Virtual Shovel Right (35# / 20#)
5 x Bar Over Burpees
** Use a 30″ or 25″ box for V.S.