01.22.2015 – CrossFit Silverback

21
Jan

01.22.2015

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

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength & Power Development

Squat Snatch (Work up to 75% EMOM 5 rounds 1-5)

Conditioning

The Bear (Time)

The Bear Complex x 30 (135/85)

Deadlift

Hang Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

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