4/16/14

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″, sick 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

A: Snatch (4 x 1 (85-90%))

B: Snatch Lift Off (4 x 4 (100-105%))

Conditioning

C: 4 Rounds (4/16/14) (Time)

4x SQ Snatch (155/115) Rx+, (135/95) Rx, (95/65) Sc
8 Deficit HSPU (Men: 2 45# plates, W: 2 25# plates)
REST 5 MIN

D: 3 Rounds (4/16/14) (Time)

Run 400m
50x Mountain Climbers (each leg counts)