11.18.2014 – CrossFit Silverback

17
Nov

11.18.2014

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

Chopper (No Measure)

8-1

KB Swing alternating with Goblet Squat

35,25

Strength & Power Development

Muscle Snatch (70% x 5, 75% 3×2, 80% x 3)

Push Press (4 sets of 4 @ 80%)

WOD

Metcon (AMRAP – Reps)

3 rounds for total reps, 1min per, rest :30 between

:60 ME KB Swings 70/53#, rest :30

:60 ME Thrusters 95/65#, rest :30

:60 ME Cal Row, rest :30

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