Announcements Beginning next week December 8, 2014 our Mon-Thur 3:30pm and Friday 3:00pm class will be cancelled until further notice. All other classes will stay as scheduled 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 C/F: Snatch C/F: Back Squat (3RM) Metcon Comp: Metcon (AMRAP - Reps) AMRAPx7 min 3 Box Jumps (24/20) 3 OHS (95/65#) 6 Box Jumps 6 OHS 9 Box Jumps 9 OHS Continue adding 3 reps to each movement until time expires. Fit: Metcon (AMRAP - Reps) AMRAPx7 min 3 Box Jumps (24/20) 3 OHS (75/55#) 6 Box Jumps 6 OHS 9 Box Jumps 9 OHS Continue adding 3 reps to each movement until time expires. Cool-Down 5 min shoulder mobility
Posted on: Mon, 08 Dec 2014 05:01:44 +0000
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