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

Thursday 6/26/2014

June 26, 2014

Main – CrossFit

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. ” – Earl Nightingal

Warm-up

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

Weightlifting

snatch+OHS (4 sets of 3)

Four sets of:
Snatch + 2 Overhead Squats

Rest 2-3 minutes

Metcon

Metcon (AMRAP – Reps)

4 sets for max reps of:
60 seconds of Toes to Bar
60 seconds of Deadlifts 225/155
60 seconds of Burpees
Rest 60 seconds between sets

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