11
Oct
12OCT15
CrossFit Reality – CrossFit
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
100 Burpees (Time)
Perform 100 burpees for time
Weightlifting
Snatch Complex (6×3 (start with bare bar and increase))
1 Power Snatch (below knee cap) +
1 Power Snatch (touch and go)
Metcon
300 Double-Unders (Time)
300 double-unders for time; or 500 singles