Week 11 Day 4

Posted: July 19, 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

Snatch (9×2 @ 70%)

Deadlift (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP”)

Metcon (Time)

3 rounds for time:

15-cal. row

12 power snatches 95/75

9 Burpee

<12min

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