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CrossFit – Oct 5, 2014

5
Oct

CrossFit – Oct 5, 2014

Cleveland – CrossFit DTF

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 (Time)

21-15-9

Power Snatch 95/65

HSPU

Metcon (3 Rounds for time)

3 x 400 meter Run

– rest approx 2 min between efforts