Main - CrossFit View Public Whiteboard: bit.ly/1qOHlW8 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 (1,1,1,1,1,1,1,1,1,1) Every two minutes on the minute for 20 minutes perform 1 snatch. Metcon Metcon (Time) 3 Rounds for time: Run 400 m 10 OH Squats 95/65 20 Ab-mat sit-ups Buy-Out Roll out and stretch for 5-10 minutes (No Measure)
Posted on: Sun, 14 Sep 2014 18:46:08 +0000