FIT 2/12/2018

Posted on February 12, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30s On / 15s Off X 12 minutes

Cal Row

BP OH Lunges

Jump Ropes

Skill Work

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)

800m Run

21 Full Snatches, 135/95#

400m Run

21 Full Snatch, 135/95#

800m Run

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