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Snatchnanagins

May 17, 2017 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

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

Skill Work

Power Snatch

WOD

Metcon (AMRAP – Reps)

5 Rounds

10 Snatches 75/45

15 Box Jumps

4 Rounds

10 Snatches 95/65

15 Box Jumps

3 Rounds

10 Snatches 115/80

15 Box Jumps
20 min cap

record reps post time in comments if finished

Cash Out

30 Roll-outs





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