30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

FEEL GOOD FRIDAY

February 14, 2019

CrossFit Spanish Fort – CrossFit

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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
We will work these drillswith both the PVC & Barbell

CHOOSE YOUR STRENGTH

Take Your Pick Of Overhead Squats Or Front Squats. If You Are Looking To Strengthen Your Snatch Game Go With OHS. If You Just Want To Work That Lower Half Go With The Front Squat

Overhead Squat (5×3 Building Weight )

Front Squat (5×3 Building Weight)

OVER & OUT (Time)

20 Power Snatches

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

RX: 75/55

RX+: 115/75

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