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Friday, 04/01/2016

31.03.2016

CrossFit Goat – CrossFit (Goat)

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

Overhead Squat (Build to a heavy triple @ 33X3)

Perfect Tempo

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Jumping pull ups are allowed as a scale today but they are open standards. If you cannot perform those then ring rows are the scale.

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author: Amanda Greaver