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

Monday

February 23, 2015

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#

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