04.24.2014 – CrossFit Silverback

23
Apr

04.24.2014

Warm-up

Burgener Warm-up

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

3 Power Snatch High Hang
3 Power Snatch Low Hang
3 Power Snatch
1 min rest
3 x Full Snatch High Hang
3 x Full Snatch Low Hang
3 x Full Snatch

Strength

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

 

Metcon (AMRAP – Rounds)

EMOM
1 x Burpee
1 x Power Snatch (115, 75)
Add one of each every round
score last completed round

Cash Out

TGU Sit Ups x 2 min

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