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

Friday

October 31, 2014

Main – CrossFit

Start where you are. Use what you have. Do what you can.

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 (AMRAP – Reps)

Power Snatch (75/45)

AMRAP 1min

Rest 2min

Power Snatch (95/65)

AMRAP 1min

Rest 2min

Power Snatch (135/95)

AMRAP 1min

Rest 2min

Power Snatch (155/115)

AMRAP 1min

Rest 2min

Power Snatch (185/125)

AMRAP 1min

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