02.03.2015 – CrossFit Silverback

2
Feb

02.03.2015

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

Shoulder Day (No Measure)

Steady Tempo 45/25

40:20 Work Rest

Shoulder Press

Push Press

Split Jerk

Strength & Power Development

Split Jerk (ONE REP MAX (from the rack))

Work slowly up to about 85% to 90%

1st attempt 100% to 105%

2nd attempt GOAL WEIGHT (be wary of going up more than 10% at a time)

3rd attempt: If you succeeded in your goal go for the cherry on top. If you missed your goal split the difference with 1st attempt

Conditioning

Metcon (Time)

5 Rounds for Time

Row 250

5 x Snatch Deadlift (95/65)

5 x Hang Power Snatch

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