11
Sep
12Sep2016
CrossFit Reality – CrossFit
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
Gymnastics
Metcon (No Measure)
2x Cross over symmetry
DB Single Arm row
4×12 DB Single Arm Row, AHAP
Weightlifting
Metcon (No Measure)
15min RomWOD
Level 1 METCON
Metcon (No Measure)
5 Rounds
10 Push press, 115/75
10 Deadlift, 115/75
10 Push ups
10 Pull-up
10 Back Squat, 115/75
RX+ = 135/95lb