Main - CrossFit Warm-up (No Measure) 400M Run 25 Air Squats 25 PVC Good Mornings 30 Sec Hollow Hold Mobility: Calf/Ankle Smash 3 Min Squat Sit Shoulder ROM 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 Weightlifting Squat Snatch (Build To AHAP) Start with 5-7 single reps at 40% of max and build to heavy singles AHAP. Reach a full depth squat in the catch if possible. If mobility is an issue catch as low as possible or power snatch if necessary. Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
Posted on: Fri, 13 Jun 2014 00:03:46 +0000
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