Friday 5/6/16

CrossFit BattleCry – Barbell Club

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 Bar General Warm up (No Measure)

3 Sets of 5 or more

Pulls, Presses and Muscle Variations of the lifts

Power Snatch From High Blocks (5×1 building from 65% or more)

Jerk From Blocks (5×1 building from 65% or more)

Metcon

Do the CrossFit WOD