12.16.2014 – CrossFit Silverback

15
Dec

12.16.2014

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

A six-pack of bear (No Measure)

3 min AMRAP

6 x Deadlift

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

Strength & Power Development

Push Press (90% 4 x 3)

WOD

Metcon (AMRAP – Rounds)

20 mins

Even min: 5 Clean & Jerks (115/75)

Odd min: 5 Power Snatches (115/75)
If unable to complete a round, take the next minute off and resume immediately after. Score is number of rounds completed without interruption. Scaled is 50% to 60%

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