BBC 04/12/2014

CrossFit Belfast - Barbell Club

Burgener Warm-up (No Measure)


1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops


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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