06.26.2014 – CrossFit Silverback

25
Jun

06.26.2014

Main – CrossFit All Levels

Warm-up

Hands and Feet (No Measure)

Each Movement alternate hands and feet on agility ladder.
One Foot/Hand x 2
Two Foot/Hand x 2
Buzz Saw x 2

Buy In

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

Strength

Deadlift (3 x Max 15 breath rest @ 75% of 1RM)

WOD

Metcon (Time)

4 Rounds
Squat Clean (12, 9, 6, 3 @ 155, 105)
Bear Crawl 30m
Sub power for squat, or hang power for power if necessary. sub walking lunges for bear crawls

Cash Out

Metcon (Time)

Accumulate 1 min in the L position (hang or press)

Leave a Reply