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

TUESDAY

January 06, 2015

Main – CrossFit

“I always felt that my greatest asset was not my physical ability, it was my mental ability.”
– Bruce Jenner

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
1 Round w/ PVC

1 Round w/ Barbell

5-6 Reps Each

Add In Some Stretches

Metcon (Time)

4 Rounds

200m Run

5 Hang Snatches

10 Burpees over Bar

RX+ 165/115

RX 135/95

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