09.25.2014

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 (WUT 80% in 10 min Perform ladder 6-1 2 min rest)

WOD

Metcon (Distance)

8 min AMRAP
10 x Hang Power Clean 135/80
2 x 10m Shuttle Run
add one down and back each successive round completed

Cash Out

Accumulate 2 min L-Sit or Hang
Alt. Hollow Position