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111913 CrossFit

19
Nov

111913 CrossFit

Main – CrossFit

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up (No Measure)

4 rounds of:
200-meter Sprint
5 Hang Muscle Snatch with Empty BB
20 Step-ups with Empty BB on back

Squat Snatch (5×2 increase)

EMO2M for 10-min, perform 2 squat snatches + 5 Burpees over the bar.

Increase weight if technique holds true.

Post heaviest completed set of 2.

Metcon (Time)

For time.
7-5-3 Bar Muscle-ups (15-10-5 CTB Pull-ups)
10-8-6 Box Jump Overs 24/20
15-10-5 Shoulder to Overhead 155/105

Post time.

– Choose box height you can jump up and over without fault.