7-5-16

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Jump Rope – DUs

Air Squats

Sit Ups

Push Ups

Handstand

. Side Leg Kicks

Scorpion Kicks

Metcon

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

Deadlift (5-5-3-3-2-2-1-1)

Metcon

Metcon (Time)

4 Rounds

8 HSPU

8 Snatch 95,65(135,95)

10 OHS

20 DUs

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800m Run