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

Thursday

February 18, 2016

CrossFit Spanish Fort – CrossFit

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+OHS (Find a goal weight to hit all 4 sets!!!)

Four sets of:

Snatch + 2 Overhead Squats

Rest 2-3 minutes

Metcon (Time)

5 Rounds

50 FEET OH Plate Lunge 45/25

5 Power Snatches 115/75

10 HSPU OR 5 Wall Walks

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