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Components

3 Part Snatch Complex

Metcon

Hollow Rocks

Settings

Workout

22Feb2016

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: Coach Led

Strength & Skill

3 Part Snatch Complex (1 x Complex of (3+2+1) E2MOM for 12 min. )

Snatch Pull + Power Snatch + Overhead Squat

**Increase to hard but doable

Metcon

Metcon (Time)

22Feb2016

3 RFT:

21 x Hang Power Clean (95 / 65#)
15 x Shoulder to Overhead
9 x Overhead Squat

Homework

Hollow Rocks (60-80 Reps)

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

Whiteboard:

Monday, February 22, 2016

Clients:

Clients

1

Grant
Burdeau

4:00 PM CrossFit

1 x 1 @ 185 lbs

2

Anthony
Hodges

5:00 PM CrossFit

2 x 1 @ 155 lbs

2

Justin
Stein

9:30 AM CrossFit

2 x 1 @ 155 lbs

3

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 115 lbs

4

Kyle
Hardy

5:00 PM CrossFit

1 x 1 @ 105 lbs

5

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 95 lbs

6

Private

9:30 AM CrossFit

1 x 1 @ 85 lbs

7

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 75 lbs

8

Private

4:00 PM CrossFit

1 x 1 @ 65 lbs

9

Shequia
Mashburn

4:00 PM CrossFit

1 x 1 @ 45 lbs

10

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 40 lbs