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

Happy Hump Day

July 15, 2015

CrossFit Spanish Fort – CrossFit

Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they do.”

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

Karabel (Time)

Karen + Isabel

50 Wall Balls

2 Snatches

40 Wall Balls

4 Snatches

30 Wall Balls

6 Snatches

20 Wall Balls

8 Snatches

10 Wall Balls

10 Snatches

20/14 Wall Balls

135/95 Snatches

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