1/30/14

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”, this web 4”, recipe 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

A1: 3 Position Snatch (4 x 1)

Below knee, visit this Hang, Hip

A2: 3 Position Clean (4 x 1)

Below Knee, Hang, High Hang

B: Front Squat (3 @ 70%, 3 @ 75%, 2×3 @ 80%, 2×3 @ 85%, 2×3 @ 90% )

Metcon

C: 10 Min AMRAP 1/30/14 (AMRAP – Rounds and Reps)

200 m Run
20 KB Swings (70/53)
20 Wall Balls (20/14)
200 m Run
10 Muscle Ups or 10 Pull ups/10 Ring dips
10 Knee 2 Elbows