CrossFit – Tue, Jan 10
Skill Work
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
Metcon (Time)
6 RFT
10 Hang Squat Snatch 75/55 (rx+ 95/65)
10 Pull Ups (rx+ Chest to Bar)
250 M Row (rx+ 15 Cal Bike)
Kipping & Butterfly Pull Ups