13Sep2016

12
Sep

13Sep2016

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)

3 x Cross Over Symmetry

Weightlifting

Jerk Complex (4×1 , 70% 1RM Rack Jerk)

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”
Perfect Form. Mark your feet. Make it repeatable! Do it over if it isn’t perfect.

Level 1 METCON

Metcon (No Measure)

500m row

50 thrusters, BB

50 BB Release and catch Curls

400m Run