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

Friday

October 03, 2014

Main – CrossFit

Strive for progress, not perfection.

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

Snatch (1 Rep Max)

Endurance (Time)

10 Rounds:

200m jog

100m fast run

100m walk

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