06.17.2014

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

Down and Back (No Measure)

2 Rounds
Work with a partner relay style
after each movement.
Walking Lunges x 20m
Burpee Broad Jumps x 20m
Bear Crawl x 20m

Strength

Push Press (EMOM 7 min 3 x 80% Push Press)

WOD

Metcon (Time)

Twenty One
5 Rounds
21 x KB Swing (53, 35)
21 x Sit Ups
21 x Wall Ball (20, 14)