5/22/14

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″, click 4″, purchase 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-A3 do 1 clean (RDL), page 1 high hang clean, 1 full clean…do that twice. that is your first set.

A1: Clean (RDL) (9 x 2)

*RDL to knees

A2: High-hang Power Clean (9 x 2)

A3: Clean (9 x 2)

B1: Pause Push Press (3 x 3)

B2: Pause Jerk (3 x 1)

Conditioning

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups