01/21/2015


IC CrossFit – CrossFit

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″, 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

Metcon (Time)

21 Burpee Box Jumps 20″

15 Snatches (155/105)

15 Burpee Box Jumps

15 Clean and Jerks (155/105)

09 Burpee Box Jumps

15 Thrusters (155/105)

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