4/23/15 – CrossFit Silverback

22
Apr

4/23/15

CrossFit Silverback – 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

GYMNASTICS SKILL BUILDING

Gymnastic Skill Building V.1

A.

Two sets, :

Handstand Hold/Nose to Wall hold x 30 secs

Rest 30s

Toes to Bar x 30 Secs (working on movement efficiency – make these as effortless as possible)

Rest 30s

Double-Unders x 30 Secs

Rest 30s

Weightlifting

Deadlift (Record 90%)

(5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

Conditioning

Metcon (Time)

3 Rounds

15 Lateral Bar Burpees

15 Power snatch 115/75lbs

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