01.15.2015 – CrossFit Silverback

14
Jan

01.15.2015

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

Snatch Cluster (10 min Work Up to EMOM 8 rounds)

Squat Snatch + Hang Power Snatch+ Overhead Squat

Conditioning

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Gymnastics

Toes-To-Bar (5 sets near max reps, rest as necessary )

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