Workout 6.24.14

Nickname: Snatchy Snatch.

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

Buy In

Hang Power Snatch (1-1-1-1-1-1)

WOD

Metcon (No Measure)

EMOM for 5:00:

2 Power Snatches @ 95-100% of today’s 1RM Hang Power Snatch

Cashout

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

5 Clapping Pushups
10 Fairy Jumps
5 Barbell Rollouts

Feature Video

Phil’s Journey For A Better Life