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

Hump Day

February 10, 2016

Announcements

FREE Yoga Class Sunday Feb. 14th @2pm.

Get Signed Up For The CrossFit Open. It Starts Feb. 25th

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
10 Minutes of Burgener/ Snatch Drills

Metcon (Time)

5 Min Cap

5 Strict Press

10 Push Press

15 Push Jerks

20 Split Jerks

RX 115/75

RX+135/95

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

1 Snatch 115/ 75

3 Wall Balls

5 Pullups

2 Min Rest

AMRAP 7 min

5 Box Jumps 24/20

3 HSPU

1 Snatch

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