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4/23/14

23
Apr

4/23/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

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″, pharmacy 4″, for sale 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: Snatch (5 x 1 (85-95%))

Conditioning

B: Metcon (Time)

150x Double Unders
15x HSPU
20 Snatch (135/95)
25x Burpee Box Jumps (24/20)
20x Snatch (135/95)
15x HSPU
150x Double Unders

After Bash

C: Muscle-ups (5 x 5)

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