6th Feb

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

‘Roxanne’ (No Measure)

Warm-up

Burgener Warm-up (No Measure)

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

Weightlifting

Snatch (10-10-10-10 @ 65%)

Metcon

Metcon (Time)

For time;

30 T2R

20 Wall balls 20lbs/14lbs

10 Squat snatch 20kg/15kg

10 T2R

20 Wall balls

30 squat snatch