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Components

Snatch Pull + Snatch

Metcon

Y & L's

Settings

Workout

28Oct2015

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: Anchored T-Spine, Elevated Pigeon, 30 Sec 3rd World

Strength & Skill

Snatch Pull + Snatch (5 Sets of (2 + 1))

** 2 x S. Pulls + 1 x Snatch
** Work on getting under the bar when receiving
** Build to a hard but doable single complex

Metcon

Metcon (AMRAP - Rounds and Reps)

28Oct2015

12 Minute AMRAP:

5 x Toes To Bar
10 x Push-Up
15 x Air Squat

Homework

Y & L's (40 / 40 Reps)

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

Whiteboard:

Wednesday, October 28, 2015

Clients:

Clients

1

Grant
Burdeau

6:00 PM CrossFit

1 x 1 @ 195 lbs

2

Eric
Priaulx

5:00 PM CrossFit

1 x 1 @ 165 lbs

3

Brian
Burke

6:00 AM CrossFit

2 x 1 @ 145 lbs

3

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 145 lbs

4

Aaron
Emerson

5:00 PM CrossFit

1 x 1 @ 125 lbs

5

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 115 lbs

5

Scott
Dougherty

6:00 AM CrossFit

1 x 1 @ 115 lbs

6

Dave
Russell

4:00 PM CrossFit

1 x 1 @ 105 lbs

7

Andrew
Stitzel

9:30 AM CrossFit

1 x 1 @ 95 lbs

7

Micheal
Young

9:30 AM CrossFit

1 x 1 @ 95 lbs

8

Dusty
Kerr

6:00 AM CrossFit

3 x 1 @ 85 lbs

9

Amy
McBride

5:00 PM CrossFit

1 x 1 @ 75 lbs

10

Private

9:30 AM CrossFit

1 x 1 @ 55 lbs

10

Kalei Nicole
Ancona

6:00 AM CrossFit

1 x 1 @ 55 lbs

technique

11

Shequia
Mashburn

4:00 PM CrossFit

1 x 1 @ 45 lbs

12

Private

4:00 PM CrossFit

10 x 1 @ 35 lbs

12

Laura
Priaulx

4:00 PM CrossFit

5 x 1 @ 35 lbs

13

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 0 lbs

did not do