6
May
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