Wednesday – February 4, 2015

Posted: February 3, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Metcon (Weight)

EMOM 10 Min:

1 Power Snatch + 1 Hang Snatch
Unless otherwise noted All Oly lifts are considered Full Movements unless labled “Power or Muscle”

Metcon (Time)

For Time:

Run 400

30 Slam Balls #40-35/#30-25

30 R arm DB Snatches #50/#35

30 L arm DB snatches #50/#35

30 Slam Balls #40-35/#30-25

Run 400
RX+ = put DB weight in comments (more than #50/#35)


Run/Row 200m

15 Slam Ball

15 DB Snatches R/L

15 Slam Ball

Run/Row 200m


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