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Components

Snatch Balance

Snatch Pull

Metcon

Settings

Workout

17April2017

Brandon Gillett

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

Strength & Skill

Alternate between Primary 1 & Primary 2. This not an EMOM, but keep about 60-90 seconds between movements. Take time to think about "Why" we do the segmented movements.

PRIM1: Snatch Balance (Practice/Technique)

Snatch Balance

-Athletes familiar with SB, 5 sets of 3 Reps
-Focus on smooth squat & solid arms

PRIM2: Snatch Pull (5 Sets of 4 Reps)

Snatch Pull

-Ensure hips are fully opened & strong triple extension

Metcon

Metcon (Weight)

AMRAP 10:
12 DB Deadlift
9 DB Hang Squat Clean
6 DB Push Jerks

*Scoring is based on weight & rounds completed.

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

Whiteboard:

Monday, April 17, 2017

Clients:

Clients

1

Kent
Higginbotham

4:00 PM CrossFit

5 x 3 @ 125 lbs

2

Justin
Stein

9:30 AM CrossFit

5 x 3 @ 95 lbs

3

Rayaan
Yasin

6:00 PM CrossFit

5 x 3 @ 75 lbs

4

Bob
Naes

5:00 PM CrossFit

5 x 3 @ 65 lbs

4

Brandon
Gillett

6:00 PM CrossFit

5 x 3 @ 65 lbs

5

Scott
Dougherty

9:30 AM CrossFit

5 x 3 @ 45 lbs

6

Kyle
Schreiber

6:00 AM CrossFit

5 x 3 @ 0 lbs

PVC

6

Alexa
Joly

4:00 PM CrossFit

3 x 3 @ 35 lbs

6

Gary
Hilligoss

9:30 AM CrossFit

2 x 3 @ 95 lbs

6

Greg
Mathison

4:00 PM CrossFit

2 x 3 @ 115 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 3 @ 135 lbs

6

Brendan
Wuest

5:00 PM CrossFit

1 x 3 @ 205 lbs

95,145,165,205

6

Karen
Shebik

4:00 PM CrossFit

1 x 3 @ 55 lbs