Harbor City CrossFit - CrossFit Christmas Party Tomorrow at - TopicsExpress

Harbor City CrossFit - CrossFit Christmas Party Tomorrow at Fias 7pm-til! View Public Whiteboard: bit.ly/1w3MmrQ 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 (2 every 2 min for 14 min 70-80% 1RM) Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 15 1 Burpee pullup 2 KTE 2 Burpee Box Jump 1 Clean 135/95

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