1-12-15

Main – CrossFit

Warm-up

CF TD (No Measure)

500m Row

2 Rounds

20 DU’s (60 Singles)

10 Push Ups

10 Sit Ups

10 Air Squats

10 Good Mornings

10 Lunges

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

Weightlifting

Power Clean (5,5,3,3,2,1)

Power Clean

Metcon

Metcon (Time)

40 Sit Ups

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3 Rounds

10 Hang Cleans 115,75(155,105)

10 Shoulder to Overhead (Same)

10 Pull Ups (C2B)

20 DU’s / 50 Singles

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40 Sit Ups