Workout 8.14.14

Nickname: Banana Pancakes

Main – CrossFit

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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

Weightlifting

Hang Power Snatch + Power Snatch + Overhead Squat

Build weight over 6 sets.

Metcon

Metcon (Time)

3 Rounds for Time:

40 Wall Balls, 20/14
40 Double Unders, 120 Singles
1:00 Rest

Cool Down/Recovery

Couch Stretch 1:00 ea side

Pigeon Pose Stretch 1:00 ea side

Foam Roll the lower body

Feature Video

CrossFit Class Workout