Main - CrossFit Elements Nick View Public Whiteboard: bit.ly/1vyoyBa Warm-up (No Measure) 400m Run or Row 1 Round Cindy 15 Situp 15 Back Extension 15 KB Deadlift 10 KB Swing 30 Double Unders 10 Wall Ball 20 Keeping on Pullup Bar 10 Box Jump 12 Toes-to-ring 200m Run 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 Metcon Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells WOD Modification: Barbell Hang Squat Cleans #94lbs Handstand pushups on 15lbs plates
Posted on: Sat, 06 Dec 2014 08:32:09 +0000
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