Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

High-Hang Snatch

Metcon

Settings

Workout

04May2016

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

Mobility:
1) Rib Mobile
2) Single Leg Flexion
3) Frogger

Strength & Skill

High-Hang Snatch (5 Sets of 3 Reps)

High-Hang Snatch

Metcon

Metcon (Time)

7 Rounds For Time:

7 Power Snatches (115/75)
14 Wall Balls
21 Double Unders

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

Whiteboard:

Wednesday, May 04, 2016

Clients:

Clients

1

Grant
Burdeau

6:00 PM CrossFit

1 x 3 @ 145 lbs

2

Anthony
Hodges

5:00 PM CrossFit

1 x 3 @ 135 lbs

3

Jason
Mashburn

6:00 PM CrossFit

1 x 3 @ 115 lbs

3

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 115 lbs

4

Greg
Mathison

4:00 PM CrossFit

5 x 3 @ 95 lbs

could go up to 135

4

Colin
Wright

4:00 PM CrossFit

3 x 3 @ 95 lbs

5

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 85 lbs

6

Private

9:30 AM CrossFit

1 x 1 @ 65 lbs