Monday Mash

Posted: 20th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – 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 Balance (1,1,1,1,1,1,1)

Take 15 minutes to build to a heavy Snatch Balance.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots (20/14)

Buy-Out

Panda Stretch (No Measure)

2 x 1 minute.

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