Main – CrossFit
It’s New Years Eve! Don’t forget, all of your coaches love the opportunity to help. If you have any questions or need help with some resolutions for 2015, don’t be afraid to ask!
A: 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
B: Metcon (No Measure)
Pull-Up Progression Work
7×6 (1 Minute Rest)
Metcon (Weight)
20 Minute EMOM:
Even Minutes- 15/12 Calorie Row
Odd Minutes- 3 Snatch
This EMOM is for Weight Moved. Pick a weight for your 3 Snatches (Touch-N-Go) and either keep it or go up. YOU CANNOT GO DOWN unless you miss. Each completed 3-Rep gives you that weight. Add up total weight moved at the end of the EMOM.
Example: 155lbs for 3 Rounds, 165lbs for 3 rounds, 185 for 1 Round, Failed 185 for 1 round, 3 Rounds 165lbs (155+155+155+165+165+165+185+0+165+165+165= 1640lbs Moved)