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