13
JAN
2018

180113

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comment : 0

CrossFit Boiler Room – CrossFit

Warm-up

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

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes of:

Squat Snatch, 1 rep (155/105)

Clean & Jerks, 3 reps

30 double-unders

Cool Down

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