Posted by IN

Drink A Beer

20 October 2016


CrossFit 70 – Wentzville – 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

Weightlifting

Split Jerk (Progress to a heavy 3 rep Jerk from Floor 15min)

Metcon

Flight Simulator (Time)

Flight Simulator (Wall Ball) 15min CAP

10-15-20-25-30-25-20-15-10

Rest as needed between sets… If you break a set you have to start over at that set