14Sep2016

13
Sep

14Sep2016

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

Metcon (No Measure)

ME Strict Pull ups until you get to 30 total reps

Weightlifting

Metcon (No Measure)

15min RomWOD

Level 1 METCON

Metcon (No Measure)

2 Rounds

22 Toes to Bar

22 Power Clean & Jerks (95/65)

22 Cal. Assault Bike
RX+ = 135/95lb