02.26.2015 – CrossFit Silverback

25
Feb

02.26.2015

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

Metcon (AMRAP – Rounds)

4 min AMRAP

2 x Hang Power Snatch 45/35

2 x Burpees

+2 every subsequent round

Strength & Power Development

Turkish Get Up (Work up to 3 rep max)

Conditioning

Metcon (Time)

115/75 lb. Power Snatch x 12 reps

24/20″” Burpee Box Jumps x 12 reps

115/75 lb. Power Snatch x 9 reps

24/20″ Burpee Box Jumps x 9 reps

115/75 lb. Power Snatch x 6 reps

24/20″ BurpeeBox Jumps x 6 reps

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