12.23.2014 – CrossFit Silverback

22
Dec

12.23.2014

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

Overhead Squat (60% x 5, 70% x 4, 80% x 3, 85% x 2, 90% x 1)

WOD

Metcon (Time)

3 Rounds

9 Power Snatch 115/75

15 Chest-To-Bar Pull-Ups

21 Calories Rowed

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