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Components

Clean Pull + Squat Clean

Metcon

Y & L's

Settings

Workout

22Jan2015

Warm-up

Burgener Warm-up

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

Burgener Warm-up

Stretches: Super Rack, Banded Hip Flexor,

Strength & Skill

Clean Pull + Squat Clean ([6.3.1] 2-2-2-1-1-1)

1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.

Metcon

Metcon (Time)

22Jan2015

Reps Scheme 21-15-9 of:

Weighted Jump Lunge (44# / 26#)
Chest to Bar Pull Up

Homework

Y & L's (30 & 30)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 22, 2015

Clients:

Clients

Justin
Stein

9:30 AM CrossFit

2 x 1 @ 185 lbs

Amy
McBride

6:00 PM CrossFit

1 x 1 @ 95 lbs