07.03.14 Thursday

Main – CrossFit

View Public Whiteboard

(No Measure)

400m Run or 500m Row
Junk Yard Dog 5x Around 2x

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

Bear Complex (5 Rounds. Each Round = 7 Sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*If form is excellent, Increase load after each round.
Try not to set down bar between sets.

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