01.08.2015 – CrossFit Silverback

7
Jan

01.08.2015

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

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

Squat Snatch (80% x 1, 85% x 1, 90% x 1, 85%x1, 80%x1)

Conditioning

Metcon (Time)

500m ROW

30 X DEADLIFTS 275/185

20 X BURPEE BOX JUMPS 30/24

250m ROW
Non Rx 50% or 55% 1 RM

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