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

Monday

July 06, 2015

CrossFit Spanish Fort – CrossFit

“The only easy day was yesterday” – Navy SEALS

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

Snatch (5 Sets of 1 Rep @80-85% of Max)

5 Singles at Same Weight. Power or Squat Snatch.. Whichever you prefer

Metcon (Time)

12-10-8-6-4-2

Snatches 95/65

2-4-6-8-10-12

Pull-Ups

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