11SEP15

10
Sep

11SEP15

CrossFit Reality – CrossFit

Remember our fallen and our heroes. Live well: it honors them, our families and our friends.

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

Weightlifting

Power Snatch and Snatch Balance (7 Rounds @ 70)

Metcon

Metcon (Time)

3 Rounds For Time:

250m Row

10 L Sit Pull ups

200m Run

10 Burpee Pull ups

Work on Recovery Mobility