“Isabel”

Posted: 30th January 2014 by jruffing27 in Uncategorized
Comments Off on “Isabel”

Main – CrossFit

*** WEAR LONG SOCKS***

View Public Whiteboard

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

Squat Snatch (1,1,1,1,1,1,1,1,1,1)

EMOM for 20 Min
Even Minutes- 1 Squat Snatch
Odd Minutes- 1 Rope Climb

*Progressively Increase weight on squat snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Buy-Out

Warm-up (No Measure)

30-50 Back Extensions
2 Minutes each leg in a Couch Stretch
30-50 Supermans

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