12/23/2013

Posted: 23rd December 2013 by jruffing27 in Uncategorized
Comments Off on 12/23/2013

Main – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

,: Hang Power Snatch (10 minutes to ramp up to a 1 Rep Max)

Weightlifting

Power Snatch (10 minutes to ramp up to a 1 Rep Max)

Warm-up

Warm-up (No Measure)

4 minutes each
Overhead Squat
Chest-to-bar Pull-ups

Metcon

Metcon (Time)

5 Rounds

7 Power Snatch 95/55
9 Overhead Squat 95/55
11 Chest-to-bar Pull-ups

Buy-Out

Warm-up (No Measure)

Roll out and stretch with bands.

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