06.05.2014 – CrossFit Silverback

4
Jun

06.05.2014

Main – CrossFit All Levels

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

Buy In

(No Measure)

Snatch Breathing Ladder (45,25)
1-6-1

Strength

Deadlift (3 x Max 15 breath rest @ 100% of your DL 1RM)

WOD

Metcon (Time)

21-15-9
Power Snatch (135,85)
Run 400 m

Cash Out

Metcon (AMRAP – Reps)

3 x Near Max Pull Ups Rest as needed

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