Offshore CrossFit - Olympic Weightlifting Lunge Warm Up - TopicsExpress

Offshore CrossFit - Olympic Weightlifting Lunge Warm Up (No Measure) Lunge and Reach x 24ft Revers Lunge and Twist x 24ft Lateral Lunge 1 Leg RDL to Glut & ITBand Stretch Inch Worms Junkyard Dog 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 Paused Overhead Squat (3-3-3) Hold the bottom position of your overhead squat for :02 seconds before driving up. 3 Position Snatch (1-1-1-1-1-1) High Hang+ Above Knee+ Ground Snatch Balance (3-3-3-3-3) Accessory Work 3 Sets 10 Clean Grip Bent Over Rows *use 60-70% of your snatch 10 GHD Sit Ups 5 Box Jumps

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