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

Tuesday

June 24, 2014

Main – CrossFit

“Perhaps I am stronger than I think.”

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

Power Snatch (5×4)

Death by Power Cleans (AMRAP – Rounds and Reps)

Every Minute on the Minute complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC,
min 2 complete 2 PC,
min 3 complete 3 PC for as long as possible.
Post scores as total rounds + partial reps.

Core Ca$hout (No Measure)

3 Rounds:
30-60 sec Plank Holds
15 AbMat Sit-ups
30-60 sec V-Sit Holds

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