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

Thursday

February 12, 2015

Main – CrossFit

“Limitations live only in our minds.”

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

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3 Power Snatches (95/65)

3 Box Jumps (24/20)

6 + 6

9 + 9 …

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3 Overhead Squats (95/65)

3 Box Jumps (24/20)

6 + 6

9 + 9 …

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