07/26/2014

Posted: 26th July 2014 by jruffing27 in Uncategorized
Comments Off on 07/26/2014

Main – CrossFit

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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

Snatch (20 min to hit 1 rm)

Metcon

2k Row (Time)

Max Effort 2k Row

Buy-Out

2 minute squat hold (No Measure)

Hold squat for 2 minutes
Roll out and stretch

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