09.04.2014 – CrossFit Silverback

3
Sep

09.04.2014

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.

Strength

Squat Snatch (4 x 3 @ 90% 1rm Training Max)

WOD

Metcon (AMRAP – Rounds and Reps)

12 minutes
5 x Deadlift @ BW
10 x Push Press @ 1/2 BW

Cash Out

Metcon (AMRAP – Reps)

3 x Max Sets Kipping Pull Ups
1 min rest

Leave a Reply