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W2D16

22
Apr

W2D16

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
3. Hang Squat Snatch 4×3-5
4. Floor Press 3×8-10

Conditioning
5. 3 rounds for time.
5 Renegade Man-makers 25/15
25 Double-unders
– 15-min time cap

1: (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

2: 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

3: Hang Snatch (4×3-5 increase)

4: Floor Press (3×8-10 increase)

5: Metcon (Time)

3 rounds for time.
5 Renegade Man-makers 25/15
25 Double-unders
– 15-min time cap