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

Friday

March 06, 2015

Main – CrossFit

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”

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)

75 Power Snatches 75/55 For Time

Stop EMOM & Do 3 OH Squats

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