08.14.2014 – CrossFit Silverback

13
Aug

08.14.2014

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

Snatch Breathing Ladder (No Measure)

Hang power snatch performed as a breathing ladder 1-7 athlete can take one breath of rest for each rep.

Weightlifting

Squat Snatch (4 x 5 @ 80%)

WOD

Metcon (Time)

3 rounds for time of:
50 x Double Unders
20 x Box Jumps 24/20″
10 x Thrusters 135/95

Leave a Reply