Tuesday 151103
Boise CrossFit – CrossFit
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
Weightlifting
Snatch (20 minutes to find 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 minutes to complete:
2 rounds
3 snatch 115/65
5 box jump 30/24
At 2:00
2 minutes to complete
2 rounds
3 snatch 135/85lb
5 box jump 30/24
At 4:00
2 minutes to complete
2 rounds
3 snatch 155/105lb
5 box jump 30/24
At 6:00
2 minutes to complete
2 rounds
3 snatch 175/115lb
5 box jump 30/24
At 8:00
2 minutes to complete
2 rounds
3 snatch 185/125lb
5 box jump 30/24lb
At 10:00
2 minutes to complete
2 rounds
3 snatch 195/135lb
5 box jump 30/24
At 12:00
2 minutes to complete
2 rounds
3 snatch 205/145lb
5 box jump 30/24
(continue to add 10/5lbs each round)