17-October-16 – CrossFit Teens

CrossFit Trafford – CrossFit Teens

Warm-up

Pizza Wars (No Measure)

Skill

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

Metcon

Metcon (No Measure)

Perform the following EMOM for 10 Mins:

4 Hang Power Snatch

40m Sprint

Skill

Kipping Beat Swing

Floor Work – Hollow Rock to Superman

Transition the movement to the pull-up bar