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2014-08-20


37 Railroad, 41 Railroad – CrossFit Group

Warm-up

- Lunge the gym
- High kick the gym
- Side to Side lunge the gym
- Inch worm half the gym and duck walk the other half.

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

A: Snatch Balance (3×3)

Warmup and use the same weight on all sets. Focus is form, not load.

B: Snatch (10:00 – Heavy Single)

Not a 1RM day. Work up in weight, but don’t let form break down.

Metcon

C: Metcon (Time)

Four Rounds AFAP w/ 2:00 Rest:
- 10 Squat Thrust Box Jumps (24″/20″)
- 10 Box Jumps
- 10 Squat Thrusts