11-10-15

CrossFit ThunderDome – CrossFit

Warm-up

CF TD Run (No Measure)

2 Rounds

200m Run

10 Push ups

10 Sit Ups

10 Air Squats

10 Jumping Lunges

High Knees / Butt Kicks

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

Skill Work

Work on Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

HSPU (Deficit)

Squat Snatch 95,65(135,95)

Pull UPS (MU)

DU’s x2 (X5)

200m Run AFTER even rounds