01.13.2014 – CrossFit Silverback

12
Jan

01.13.2014

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

Back Squat (80% x 1, 85% x 1, 90% 3 x 1)

Conditioning

Metcon (AMRAP – Reps)

1 minute of power snatches 115/75

1 minute of sit-ups

2 minutes of power snatches 115/75

2 minutes of sit-ups

3 minutes of power snatches 115/75

3 minutes of sit-ups

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