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thur 8/17/17

17
Aug

thur 8/17/17

CrossFit BattleCry – 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

Clean and Jerk (15 Min to Max)

Anaconda Squeeze (Renegade) (AMRAP – Rounds and Reps)

3 min amrap

15 WB 20/14

10 T2B

5 Pwr clean 185/125

**Rest 1 min and repeat for 3 total sets**

*Score is TOTAL rep count. Start over every time

Anaconda Squeeze (BattleCry) (AMRAP – Rounds and Reps)

3 Min Amrap

15 WB 14/10

10 Knee 2 Elbows

5 Pwr clean 115/85

**Rest 1 min and repeat for 3 total sets**Start over every time

*Score is TOTAL rep count

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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