28
Jan
January 29, 2016
Blue Titan Fitness & Self Defense – CrossFit Lite
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