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)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

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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