12.02.2014 – CrossFit Silverback

1
Dec

12.02.2014

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 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

Strength & Power Development

Snatch Pull (85% 5 sets of 3)

Push Press (85% 2 x 4, 3×3)

WOD

Metcon (Time)

5-10-15-20-15-10-5

KB Swing (35,25)

Goblet Squat

(Athletes may not put the KB down once they begin)

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