Amanda

Posted: 26th February 2014 by jruffing27 in Uncategorized
Comments Off on Amanda

Main – CrossFit

View Public Whiteboard

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″, 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 (1,1,1,1,1,1,1)

20 min to find 1 RM

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled:
18-14-10 of Pull-Ups and Dips
9-7-5 of Power Snatch 95/65

Buy-Out

Warm-up (No Measure)

100 Single Unders
Accumulate 5 minutes in a squat
2 min Calf Stretch
2 min Soleus Stretch on box

Comments are closed.