Return of the Squat – Day 2 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

Power Snatch (EMOM 12 – 3 Power Snatch)

Build across

Metcon

Metcon (3 Rounds for time)

Every 6 Minutes for 3 Rounds:

300m Overhead KB Carry 53/35

60 Double Unders

9 T2B
RX+ = 70/53

Cooldown

20 Passthoughs

30s Biceps Stretch

Foam Roll – Upper back and lats

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Posted on October 3, 2016 in CrossFit

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