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Components

Snatch Balance

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Workout

28July2016

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) Pec/Lat
2) Pectoral Smash
3) Single Leg Flexion

Strength & Skill

Snatch Balance (5 Sets of 5 Reps)

Snatch Balance

Metcon

Metcon (No Measure)

EMOM 14:

Even Minutes - 10 DB Push Press
Odd Minutes - 10 Box Jumps (24/20)

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

Whiteboard:

Thursday, July 28, 2016

Clients:

Clients

1

Brendan
Wuest

9:30 AM CrossFit

5 x 5 @ 175 lbs

1st set 95lbs, 2nd 145, 3rd 155, 4th 165, 5th 175

2

Justin
Fadler

6:00 AM CrossFit

1 x 1 @ 85 lbs

3

Private

5:00 PM CrossFit

1 x 5 @ 50 lbs

4

Carolyn
Johnson

9:30 AM CrossFit

3 x 5 @ 45 lbs

OH Squats

5

Julianne
Russell

7:00 PM CrossFit

3 x 5 @ 15 lbs