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Components

Snatch Pull + Snatch

Metcon

Shoulder H.J.

Settings

Workout

08Feb2016

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: Rib Mobilization, Elevated Pigeon, Squat Dislocates

Strength & Skill

Snatch Pull + Snatch (2+2)

14 Minute E2MOM

Perform 1 complex every 2 minutes for 14 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:

15 x Hang Squat Snatches (75/55)
30 x Double Unders

Homework

Shoulder H.J. (50/50)

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

Whiteboard:

Monday, February 08, 2016

Clients:

Clients

1

Colin
Wright

4:00 PM CrossFit

7 x 1 @ 85 lbs

1

Dusty
Kerr

6:00 AM CrossFit

7 x 1 @ 85 lbs

2

Greg
Mathison

4:00 PM CrossFit

7 x 2 @ 75 lbs

2

Micheal
Young

4:00 PM CrossFit

7 x 1 @ 75 lbs

3

Dave
Russell

4:00 PM CrossFit

7 x 1 @ 65 lbs

4

Private

4:00 PM CrossFit

6 x 55 @ 0 lbs

4

Laura
Priaulx

6:00 PM CrossFit

4 x 1 @ 55 lbs

4

Gary
Hilligoss

9:30 AM CrossFit

3 x 2 @ 105 lbs

4

Anthony
Hodges

5:00 PM CrossFit

3 x 1 @ 135 lbs

4

Andrew
Stitzel

6:00 PM CrossFit

2 x 2 @ 115 lbs

4

Justin
Stein

9:30 AM CrossFit

2 x 2 @ 175 lbs

2 pulls + 2 squat snatches

4

Grant
Burdeau

4:00 PM CrossFit

1 x 2 @ 185 lbs

4

Private

9:30 AM CrossFit

1 x 1 @ 90 lbs

4

Ninette
Campbell

5:00 PM CrossFit

1 x 1 @ 75 lbs