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TG It’s Friday Bitches

February 9, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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
1 min Lat Smash

1 min T spine smash

1 min T spine wall opener

Skill Work

2×3 Snatch High Pulls

5 Drop to 1/4 Squat

5 Hang Power Snatch

5 Power Snatches

WOD

Metcon (5 Rounds for reps)

Max Rounds in 3 min

3 Power Snatch 135/95

6 Push-ups

9 Squats

Rest 1 min 5 Rounds total

Stretch





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