February 23, 2015
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Main – CrossFit
“For God did not give us a spirit of timidity, but a spirit of power, of love, & of self-discipline.” 2 Timothy 1:7
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
3 Position Snatch (Go Heavy or Light…Work On Form!!!!!!)
High Hang + Above Knee + Floor
Spend 15 Minutes Working on Your Form From Each Position
Isabel (Time)
For Time: 30 Snatches, 135# / 95#