Sept.18.17

Crossfit Chowchilla – 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

3 pos. Snatch (3×1)

Build to 80% then complete 3×1 @80%
1 Rep= 3 pos.

Metcon (Time)

Complete sets for time

10,9,8,7,6,5,4,3,2,1

Pullups

HSPU

Sit ups

*run 100m between every set

Mobility

3 pos. Banded Shoulder

& Lacrosse Rollout

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