12APR2016

11
Apr

12APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

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

Hang Snatch (7 x 3 @ 70%)

Hang Power Position

Level 1 METCON

Metcon (Time)

Buy In: 10 Cal. Ride or 250m Row

5 rounds

– 5 BMU+fwd roll over bar

– 10 DB Push Jerk (45/35)

– 15 Ring dip

Cash Out: 30 Cal Ride or 750m Row
A forward roll over the bar follows each BMU

Level 2 METCON

Metcon (Time)

Buy In: 10 Cal. Ride or 250m Row

5 Rounds

– 5 Pull-up+K2E

– 10 DB Push Jerk (35/25)

– 15 Ring dip negatves

Cash Out: 30 Cal Ride or 750m Row
RX+=C2B/Ring Dips