02/19/2015 – CrossFit Silverback

18
Feb

02/19/2015

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 min Cindy (No Measure)

AMRAP for 3 min

5 x Kip Swing

10 x Superman

15 x Squat

Strength & Power Development

Overhead Squat (10 min work up to Training 1RM, 80%x5,4,3,2,1)

2 min rest between sets

Conditioning

Metcon (Time)

For time of:

21-15-9

Snatch 95/65

Toes 2 Bar

Burpees

Mobility

Metcon (No Measure)

Shoulder Mobility with the bands

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