Workout 8.25.14

Nickname: Cindy Samwich

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

Strength

High Hang Snatch + Snatch (1-1-1-1-1-1)

C: Full Squat
P+F: Power

Reps are touch and go.

Metcon

Metcon (Time)

For Time-

5 Rounds of Cindy:
5 Pullups
10 Pushups
15 Air Squats

Then,

15-9-6
Wall Balls + Burpees 20/14

Then,

5 Rounds of Cindy

Cool Down/Recovery

1000m Row- moderate pace

Feature Video

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