Workout 7.30.14

Nickname: Thursday July 31

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

Metcon (Weight)

EMOM 10 MIN:

3x Snatch-Grip Deadlift
1x High Hang Snatch
Weight = 75% 1RM Snatch

WOD

Metcon (Time)

21-15-12-9 of:

Wall Balls
Push Ups

Mobility

Shoulder:
90-90’s
Arm Sweeps

Thoracic Spine:
Overhead Extension on Roller

Feature Video

Cloud 9 Teen Camp