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10/07/2015

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Chrono CrossFit – CrossFit

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

clean drops (5×3)

getting under the bar

Clean Complex (5×2)

high hang, hang, full

2 min sit up test (Time)

2 min push up test (Time)

Max Hang time (bent arms) (Time)

Chin is over the bar