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

Thursday

December 04, 2014

Main – CrossFit

“Even if you’re on the right track, you’ll get run over if you just sit there.” ~Will Rogers

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 Pull (4×3)

Hang Snatch (3-3-3-1-1)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Hang Snatches 75/55

15 Box Jumps 24/20

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