16Sep2016

15
Sep

16Sep2016

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)

2 x Cross Over Symmetry

Metcon (No Measure)

3x ME double leg hamstring curls

3x ME Hollow rocks

Weightlifting

Level 1 METCON

Metcon (Weight)

12min EMOM

3 CnJ, 75% (or AHAP)

6 Burpees
Only click RX if you were able to complete all reps and the same weight the entire 12min.

RX+ = 1 backflip every even round after the burpees

Level 2 METCON

Metcon (Weight)

12min EMOM

4 Cleans, 75% (or AHAP)

8 Burpees
Only click RX if you were able to complete all reps and the same weight the entire 12min.

RX+ = 1 backflip every even round after the burpees