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CF 04/03/2015

Synergy Fitness – 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

General Strength

A1: KB front rack walking lunge (4×6-8/steps each leg – rest 60 sec)

A2: Barbell Row (4×6-8 – rest 60)

Metcon

Metcon (Time)

90 Double Unders/150 Single

Then…

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

Power Snatch 75/45lb

Pushups – hand-release

Then…

90 Double Unders/150 Singles

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