11.12.2014 – CrossFit Silverback

11
Nov

11.12.2014

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

Tabata Quarterdeck (No Measure)

1 Round = 20 sec work; 10 sec rest

High Knees x 2 rounds, Push Ups x 2 Rounds, Flutter Kicks x 2 rounds, Mountain Climbers x 2 rounds

ITW

1: Metcon (3 Rounds for reps)

3 rounds

2 min

10 x Thruster (95/65)

Burpees

2 min rest

2: Metcon (3 Rounds for reps)

3 Rounds

2 min

Power Snatch x 15-12-9 (95,65)

Double Unders

3: Metcon (Time)

50 x Dead Hang Pull Ups

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