Wednesday – February 4, 2015

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

CrossFit NEGA – CrossFit

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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

Metcon

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)

Remix

Run/Row 200m

15 Slam Ball

15 DB Snatches R/L

15 Slam Ball

Run/Row 200m

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