Week 7 Day 4

Posted: June 21, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Through

Run 400M

5e Kb Press

5e KB Snatch

5 Goblet Squat

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

Snatch (6×2@80%)

Deadlift (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP use tr mx)

Metcon (AMRAP – Reps)

5 Rounds

1 minute amrap Snatches 75/55

1 Minute Amrap Dubs

1 Minute Amrap Push Ups

yes, full squat snatches

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