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4/2/14

2
Apr

4/2/14

Main – CrossFit

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″, approved 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

A: Overhead Squat (3 x 10 (80-90% of Snatch))

B: EMOM 8 min (4/2/14) (AMRAP – Reps)

3x Power Snatch (85%)

*These should be TnG & unbroken with quick turnover!!!

Conditioning

C: 5 Min AMRAP (4/2/14) #1 (AMRAP – Reps)

7x HSPU
7x Box Jump Overs (30/24)
REST 2 MIN

D: 5 Min AMRAP (4/2/14) #2 (AMRAP – Reps)

10x KB Swings (53/35)
10x Walking Lunges

After Bash

E1: Toes-To-Bar (5 x 12)

E2: Reverse Hypers (5 x 12)

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