07.31.2014 – CrossFit Silverback

30
Jul

07.31.2014

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
Skip skill transfer exercises

Buy In

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)
Power from the High Hang
Power from the Knee
Power from the Floor
Squat from the High Hang
Squat from the Knee
Squat from the Floor

Strength

Squat Snatch (Work Up to 3 rep training max 15min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP

3 rounds 4min work rest 1:00

3 x Hang Power Snatch 135/95
15 x Bar Facing Burpee

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