23
Apr
4/23/14
Main – CrossFit
Warm-up
Dynamic Flexibility (No Measure)
*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)
Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
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″, pharmacy 4″, for sale 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 (5 x 1 (85-95%))
Conditioning
B: Metcon (Time)
150x Double Unders
15x HSPU
20 Snatch (135/95)
25x Burpee Box Jumps (24/20)
20x Snatch (135/95)
15x HSPU
150x Double Unders