2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

7.18.2018 Weightlifting

CrossFit San Ramon – CrossFit Skills

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

Metcon (Weight)

8 min emom

1. snatch balance

2. High Hang Snatch

3. Hang Snatch

4. Power Snatch

2x thru each

Snatch (5×2 Not touch and go – record heaviest)

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