07.08.2014 – CrossFit Silverback

7
Jul

07.08.2014

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

Tabata Rope (No Measure)

Perform Single Unders for 20 sec work, 10 sec rest for 8 rounds
Double Unders if your feeling froggy!

Strength

Push Press (EMOM 7 min x 3 @ Push Press 5RM )

WOD

Metcon (Time)

5 rounds
Set up two cones 30 m apart
5 x KB Rack Squat (53,35)
30 m Farmer’s walk
15x Double KB swing
30 m Farmer’s walk back
Rest 1 minute
The minute rest is taken on your own, and is not optional.

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