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

Wed

January 14, 2015

Main – CrossFit

“Action expresses priorities.” -Gandhi

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 Complex (Work Up To Heavy Set)

1 Snatch Grip Deadlift

1 Sntch Grip High Pull

1 Snatch

Metcon (AMRAP – Reps)

Tabata Snatch 95/65

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Tabata Mountain Climbers

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