Wednesday 03/29/2017

Posted on March 29, 2017 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

Skill Work

Snatch (5 x 1)

Hang Power Snatch + Hang Squat Snatch + OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

12 S2OH

30 DUBS

12 BFSU

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