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

Still not Friday?

August 14, 2014

Main – CrossFit

Make Them Gains!!!!!

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
2 sets of 5 reps on Burgener with PVC

2 sets of 5 reps on skill transfer with barbell

Snatch & Pull (Time)

12 Snatches 2 Pull-Ups
10 Snatches 4 Pull-Ups
8 Snatches 6 Pull-Ups
6 Snatches 8 Pull-Ups
4 Snatches 10 Pull-Ups
2 Snatches 12 Pull-Ups
Weight: 135/95

Metcon (No Measure)

1 Min push-up plank holds
30 sec rest
1 Min max mountain climbers
30 sec rest
1 Min Side Planks (right)
30 sec rest
1 Min Side Planks (left)
30 sec rest
1 Min leg raise holds (keep legs about 2 feet off ground. Hold on to rig if needed)

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