5/15/14

Main – CrossFit

Warm-up

Do Clean movements instead of Snatch!!!

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″, store 4″, doctor 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

Strength

A1: Clean (6 x 3)

*Romanian Deadlift to knees then pull into a full clean!!!

A2: High-hang Power Clean (6 x 1)

B1: Dips (3 x 10)

B2: Weighted Strict Pull Up (3 x 10)

use weighted belt or vest

Conditioning

C: Metcon (Time)

800m Run
5x Squat Clean Thrusters (155/105) Rx+, (135/95) Rx, (95/65) Sc
20x HRPU
5x Squat Clean Thrusters (155/105) Rx+, (135/95) Rx, (95/65) Sc
800m Run