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

Hey Its Friday

April 01, 2016

CrossFit Spanish Fort – CrossFit

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)

RX

3-6-9-12-15

Hang Snatches 95/65

Hand Release Push-Ups

RX+

3-6-9-12-15

Hang Snatches 135/95

Handstand Push-Ups

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