4/29/14

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″, cost 4″, sales 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
*use clean instead of snatch

Strength

A1: Power Clean (2 x 2, viagra 60mg 2 x 1)

*build to 90-95% for singles

A2: Split Jerk (2 x 2, 2 x 1)

*build to 90-95% for singles

B: Metcon (AMRAP – Reps)

8 Min EMOM:
Odd min: 10x UB Clean to Thruster (135/95) Rx, (95/65) Sc
Even min: 10x UB KB Snatch (53/35) Rx, (35/18) Sc

Conditioning

C: Metcon (Time)

2 Rounds:
200m Run
10x KB Swings (70/53) Rx, (53/35) Sc
10x Burpees
10x Push Press (135/95) Rx, (95/65) Sc
250m Row
10x KB Swings (70/53) Rx, (53/35) Sc
10x Burpees
20x Ring Push-ups

*Buy Out: 50x Wall Balls (20/14)