Metcon 3/22/2017


CrossFit Sine Pari – CrossFit

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 (15 x 1)

EMON 1 Snatch @ 80%

Metcon

Metcon (Time)

UNIVERSAL

2 Rounds

400m Run

14 Overhead Squats 115/75

400m Run

21 Pull-ups

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