Workout 3.31.14

Nickname: Helen Sandwich

Main – CrossFit

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Warm-up

Once with PVC, Then with empty barbell

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

Overhead Squat (2-2-2-2-2-2)

WOD

Complete Grace, Helen, and Isabel consecutively for time! 30 Min time limit.

Metcon (Time)

For Time

“Grace”
30 Clean and Jerks 135/95

“Helen”
3 Rounds

400M Run
21 KB Swings 50/35
12 Pull-ups

“Isabel”
30 Snatches 135/95

Feature Video

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