2
Apr
4/2/14
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″, approved 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: Overhead Squat (3 x 10 (80-90% of Snatch))
B: EMOM 8 min (4/2/14) (AMRAP – Reps)
3x Power Snatch (85%)
*These should be TnG & unbroken with quick turnover!!!
Conditioning
C: 5 Min AMRAP (4/2/14) #1 (AMRAP – Reps)
7x HSPU
7x Box Jump Overs (30/24)
REST 2 MIN
D: 5 Min AMRAP (4/2/14) #2 (AMRAP – Reps)
10x KB Swings (53/35)
10x Walking Lunges