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

7.18.2018

CrossFit San Ramon – CrossFit

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

Skill Work

Hang Full Cleans – stick and/or empty bar

Push Press (3×6 75%)

Metcon (AMRAP – Reps)

4 times thru each

30 sec on 30 sec rest

1. Headcutters 53/35

2. Row for Calories

3. Toes 2 bar

4. Shuttle Run

Bonus Abs

4×25 Straight leg sit up

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