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FIT 12/19/2017

Posted on by dafactoryadmin

Da Factory Training – 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

Metcon

Metcon (Time)

30 Rounds

1 Full Snatch, 165/115#

3 Chest to Bar Pull Ups

5 Box Jump Overs, 24/20″

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