12.29.2014 – CrossFit Silverback

28
Dec

12.29.2014

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

Snatch Breathing Ladder (No Measure)

Hang power snatch performed as a breathing ladder 1-7 athlete can take one breath of rest for each rep.

Strength & Power Development

Hang Snatch (65% 4×2)

Back Squat (80% 5×2)

Conditioning

Metcon (AMRAP – Rounds)

20 min EMOM

Even minutes – 10 KB Swings (1.5/1)

Odd minutes – 10 Push Press (95/65)

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