07/14/2015

CrossFit Mayhem – 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

Metcon (Time)

” Amanda ”

For Time:

9-7-5

Squat Snatch (135/95)

Muscle Ups

Top of 10 mins Start

Metcon (Time)

For Time:

7-5-3

Squat Snatch (185/115)

Muscle Ups

Top of 20 mins Start

Metcon (Time)

For Time:

5-3-1

Squat Snatch (225/155)

Muscle Ups

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