.04.17.2014 – CrossFit Silverback

16
Apr

.04.17.2014

Main – CrossFit All Levels

Warm-up

Begin with a 250 Row

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

Buy In

Snatch Breathing Ladder 1-7-1

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
Push Press x 7 (115, 75)
Overhead Squat x 10
Sit Ups x 15

Cash Out

500m Row (Time)

Max Effort 500m Row

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