Tuesday: April 18th, 2017 CrossFit

Alpine CrossFit – CrossFit

Warm-up

A: 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

B: Warm-up (No Measure)

Barbell Cycling Progression: Perform 6-10 Repetitions at each movement

-Clean Grip Deadlift

-Hang Power Cleans

-Shoulder to Overhead Variations (Press, Push Press, Power Jerk, Split Jerk)

Weightlifting

Deadlift + Hang Power Clean + Shoulder to Overhead (6-6-6-6-6)

Perform the Designated Repetitions for each movement prior to moving on to the next. This is for max load throughout the complex.
2 Warm-Up sets followed by 3 attempts at best weight in the complex unbroken