03/30/2015

Posted: 30th March 2015 by jruffing27 in Uncategorized
Comments Off on 03/30/2015

Main – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

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

Hang Snatch (2 reps every 2 minutes for 20 minutes)

Metcon

Metcon (Time)

3 Rounds

RX

10 pull-ups

10 deadlifts 225/135

50 double unders

RX+

5 bar muscle-ups

10 deadlifts 275/185

50 double unders

Buy-Out

(No Measure)

3 minute row or bike

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