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)