11-17-14

Main – CrossFit

Warm-up

CF JYD (No Measure)

2 Rounds

20 Mountain Climbers

10 Burpees

10 Push Ups

10 Sit Ups

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1-Junk Yard Dog

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 (3×5 +10 lbs)

Metcon

Metcon (Time)

10-1

Squat C&J 155,105

Goblet Squat 53,35

T2B