12-1-14

Main – CrossFit

Warm-up

CF TD Short (No Measure)

20 Mountain Climbers

15 Push Ups

15 Sit Ups

20 Jumping Jacks

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

Metcon (Time)

12-9-6-3

Hang Snatch 95,65

OHS 95,65

( 10 minute Cut Off )

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Box Step Ups 24,20

10 Push Press 95,65

10 MB to Wall Sit Ups 20,16

10 Plate Burpees