11/7/18

Five Lakes CrossFit – CrossFit

Warm-up

Bike/Row/Play “Rowling”

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

Skill

You pick skill work:

-Snatch

-Clean and Jerk

-Ring Muscle Up

*spend 15 minutes on one of the movements above

Metcon

Benchmark Mash Up (Time)

For Time

30 Snatches 135/95

30 Clean and Jerks 135/95

30 Muscle Ups

* Scale to complete under 16 minutes.

Compensation

Down Dog

Forward Fold

Locust

Archer