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

Monday

December 29, 2014

Main – CrossFit

“Freedom is not worth having if it does not include the freedom to make mistakes.” -Gandhi

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 (AMRAP – Rounds and Reps)

5 Min AMRAP

3 Hang Snatches 135/85

7 Push-Ups

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Jerks 155/95

7 TTB

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

7 Deadlifts 185/125

7 BURPEES Over Bar

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