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