BBC 04/12/2014

CrossFit Belfast - Barbell Club

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

Hang Clean (5x3)

Shoulder complex (3 sets)

3 push press

2 push jerk

1 split jerk

Paused Front Squat (3x3 3 sec pause)


Posted in WOD.

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