03.25.2015 – CrossFit Silverback

24
Mar

03.25.2015

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)

For time

20 x Hang Power Snatch (45,25)

15 x Hang Snatch

10 x Snatch

Strength & Power Development

Snatch Cluster (Work up 70% – 80% 10 min then EMOM 8 rounds)

Squat Snatch – Hang Power Snatch -Overhead Squat

Conditioning

Metcon (Time)

3 Rounds

21 x Box Jumps, 24/20

15 x Bar Facing Burpees

9 x Power Cleans, 135/95

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