Fourth Street CrossFit - CrossFit Warm-up 5 Min Row and Burgener 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 Strength/Lift/Skill 20 Mins to complete the following: Snatch (A) (5x3 work up to 80%) Snatch Grip Deadlift (B) (5x3 100%+) Nx WOD 20 MIN CAP Metcon (Time) 60 Cal Row 50 Wall Balls 15/10 40 Box Jumps 20/12 30 Abmat Sit ups 20 DB Snatch Up to 40/25# Rx WOD 20 MIN CAP Metcon (Time) 60 Cal Row 50 Wall Balls 20/15# 40 Box Jumps 24/20 30 T2B 20 DB Snatch Up to 70/40# Rx Competition 20 MIN CAP Metcon (Time) 60 Cal Row 50 Wall Balls 20/15# 40 Box Jumps 30/24 30 GHDs 20 DB Snatch 100/55#
Posted on: Wed, 10 Dec 2014 06:00:10 +0000
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