CrossFit – Wed, Apr 19

American Fit Co Northwest – CrossFit

Warmup

400m Run

:15 Knuckle Draggers

:15 Arm Circles

:15 Down Dog to Push-Ups

200m Run

:30 Active Samson

:30 Active Samson

100m Run

:15 Second PVC Pass Throughs

:15PVC Around the Worlds

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

Power Snatch (Build to a Heavy Single)

PAPER TIGER (Time)

3 Rounds:
400m Run
10 Power Snatches (135/95)