CrossFit – Mon, Nov 17
November Class Schedule Changes:
Saturday 11/22 – Advanced class 10 – 11:15 am – do NOT be late
2 min Cardio
Whiteboard
Warm-up
Burgener Warm-up
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
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
Snatch (6×4 record heaviest 1×4)
Metcon (Weight)
12 min EMOM
- power snatch (weight is score)
- 12/10 cal bike
- 15 Wall Balls 20/14
Cooldown
3 POS scorpion
Pancake
Bretzel
10 pass thru
10 around the world
6 stick samson
10 OHS
pvc snatch technique