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W1D12

18
Apr

W1D12

Fairview Park – CrossFit FVP

Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Snatch Warm-up
Barbell
2. Squat Snatch 6×2
3. Snatch-grip Push Press 4×3-5
Conditioning
4. 3 rounds for time:
7 OHS 155/105
Row 300-meters

(No Measure)

Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle

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

Snatch (6×2 increase)

Snatch-grip Push Press (4×3-5 increase)

Metcon (Time)

3 rounds for time:
7 OHS 155/105
Row 300-meters