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

TUES 2/23

February 23, 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

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

HSPU

Hang Snatch 95/65

*200m Row or Run After Each Round

Make Note in Comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text