January 29, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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Blood and ROM Drills (No Measure)

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

Snatch (5 x 5, Practice hang snatch and snatch )

Metcon (No Measure)

WOD

6 Min EMOM

6 Hang Snatch (Light to Moderate weight)

Rest 2 Min

6 Min EMOM

5 Snatch (Light to Moderate weight)

Metcon (No Measure)

Finisher

Coaches Choice