Week 4 Day 2

Posted: June 13, 2017 in Uncategorized

26.2 CrossFit – LBN

Warm-up (No Measure)

1x 400M Run

Grab a moderate wt kettlebell

5 Goblet Squats

3 kettlebell swings

3 r arm high pulls

3 r arm p cleans

3 r arm p clean & press

3 r arm p snatch

3 r arm turkish get ups

3 kettlebells

3 L arm high pulls

3 L arm p cleans

3 L arm p clean & press

3 L arm p snatch

3 L arm turkish get ups

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)

Complete as Many Reps as Possible:

(95#/65# Barbell)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24/20 inches

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24/20 inches
Re-test from May 17th

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