Workout 1.31.14

Nickname: Snatch.

Main – CrossFit

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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
Complete 3 Rounds of skill transfer with an empty barbell.

http://www.youtube.com/watch?v=39nx2kxSw1c

– Heaving Snatch Balance, feet start in squat stance and do not move
-Snatch Balance, move feet from starting position to squat stance

WOD

Hang Snatch (3-3-3-2-2-1)

Perform from just above the knee.

This should be a full squat hang snatch. If you cannot full squat, perform a hang power snatch and then sink into your OH squat.

Cashout

Metcon (Time)

Row 500m then complete 5 rounds of:

3 Power Snatches RX 135/95, Scaled 115/75
6 Toes to Bar or Knees to Elbows
9 Box Jumps 24/20″

Score is your total time.

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