Friday 1/9/15

CrossFit Altius – CrossFit

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
5 min to stretch and foam roll:

Metcon (AMRAP – Reps)

AMRAP 12:

15 Snatches, 75/55 (RX+) 55/35 (RX)

15 Box Jumps, 24/20

15 Snatches, 95/65 (RX+) 75/45 (RX)

15 Box Jumps, 24/20

15 Snatches, 115/80 (RX+) 95/55 (RX)

15 Box Jumps, 24/20

15 Snatches, 135/95 (RX+) 115/65 (RX)

15 Box Jumps, 24/20

AMRAP Snatches, 155/105 (RX+) 135/85 (RX)

Metcon (Time)

Wall Balls

24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (RX+) 20/14 (RX)
Scale this to try and get these reps unbroken. Push hard, and rest as needed between sets.

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