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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
5-14-15
CrossFit ThunderDome – CrossFit
Warm-up
1 (No Measure)
10 Minutes stretching
& Joint Mobility
Group Warm Up
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
Coach and break down the Snatch
Metcon
Metcon (Time)
10,8,6,4,2
Power Snatch 95,65(135,95)
OHS – Same
HSPU
20 DU’s – 50 Singles