Week 4 Day 2

Posted: May 16, 2017 in Uncategorized

26.2 CrossFit – LBN

Warm-up (No Measure)

2x Through

400M Run

10 Walking Lunges

5 Broad Jumps

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 (AMRAP – Reps)

12 Min AMRAP (total)

5 Minute AMRAP of:

10 Power Snatches 95/65

10 Box Jumps at 24/20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24 inches

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