Return of the Squat – Day 11 of 15

CrossFit Granada Hills – CrossFit

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

Weightlifting

Hang Snatch (1)

work to 85% of 1RM Snatch

Hang Snatch (4 sets, 2 reps)

-20lbs if over 100

-10lbs if under 100

Metcon

Metcon (Time)

15 Clean and Jerk 135/95

400m Run

15 Clean and Jerk

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Posted on October 16, 2016 in CrossFit

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