Workout 4.3.14

Nickname: Kara Shupp’s Stuffed Peppers

Main – CrossFit

mmm…mmm gooooood!

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Warm-up

If you can come in a little early, try to mobilize the hip, hamstring, heel cord, and thoracic regions…GET LIMBER AND ASK A COACH

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

Buy In

Review Snatch and Clean and Jerk

Weightlifting

Take as much time as needed. If you’re not efficient in the movement, coaches will help you with progressions

Olympic Lifting Total (Total Weight)

Metcon

OPTIONAL…only if you have time
you can stay after if you want

Death by Wall Walks (AMRAP – Rounds and Reps)

1 additional wall walk EMOM

Feature Video

CrossFit Class Workout