01.02.2015 – CrossFit Silverback

1
Jan

01.02.2015

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

Squat Snatch (60% x 2, 65% x 2, 70% 2×1, 75% 2×1)

Clean and Jerk (60% x 2, 65% x 2, 70% 2×1, 75% 2×1)

WOD

Metcon (AMRAP – Reps)

7 min AMRAP

2-4-6-8…Thrusters (115/75)

Pull Ups

Leave a Reply