01/26/2015


IC CrossFit – CrossFit

1: 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

2: Metcon (AMRAP – Rounds)

AMRAP 15

10 Power Snatch (95/65)

10 Hand Release Push-Ups

10 Toes To Bar

10 Box Jump Overs (24/20)

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