02.05.2015 – CrossFit Silverback

4
Feb

02.05.2015

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 (Establish 1RM GO FOR IT)

Remember you have about 3 really good lifts in you. Follow the strategy we used for cleans and jerk

Conditioning

Metcon (Time)

For Time:

Run 400

30-20-10 Wall Balls 20/14

10-20-30 KB Swing

Run 400

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