09.11.2014 – CrossFit Silverback

10
Sep

09.11.2014

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

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 (WUT 85% in 10 min EMOM x 3, 6 rounds)

WOD

Metcon (Time)

800M RUN
40 x WALL BALLS 20/14
30 x TOES-TO-BAR
20 x SHOULDER-TO-OVERHEAD 155/110
100 x DOUBLE-UNDERS

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