11.20.2014 – CrossFit Silverback

19
Nov

11.20.2014

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 & Power Development

Squat Snatch (70% 2 x 3, 75% 3 x 2)

Snatch Pull (100% 5 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00:

7 Front Squats 135/95#

7 Chest 2 Bar Pullups

rest :60

AMRAP 3:00:

7 Front Squats 135/95#

7 Chest 2 Bar Pullups

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