Week 2 Day 4

Posted: May 17, 2017 in Uncategorized

26.2 CrossFit – 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

Warm-up (No Measure)

3×3 Tall Snatches w empty barbell

Snatch (12×2 @ 60%)

:30-:45s rest between sets

Deadlift (55%x5 use tr max)

Deadlift (62.5%x5 use tr max)

Deadlift (67.5%x3x10 use tr max)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

100M Farmers Carry 70/55

15 SDLHP 75/55

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