03.05.2015 – CrossFit Silverback

4
Mar

03.05.2015

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

Metcon (Time)

3 Rounds with a partner

250m Row

10 x Thruster 45/25

Partner rests while other athlete works

Strength & Power Development

Squat Snatch (Speed and Technique no more than 60% 1RM)

Conditioning

Metcon (AMRAP – Rounds)

EMOM 7 minutes

3 x 115/75 lb. Power Snatch

2 x Overhead Squat

1 x Squat Snatch

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