45 North Barbell Club – Fri, Nov 10

CrossFit 45 North – 45 North Barbell Club

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

Power Snatch Cycling (3 Rounds for reps)

Power snatch cycling results
3 sets; rest 60-90 secs between sets.

Set 1: 5 Reps

Set 2: 10 Reps

Set 3: 15 Reps

Work at 50% of 1RM

week2: Snatch (Increase from last week. )

1×1

Week2: Front Squat (4×1; increase from last week. )

Extra Credit work out (Checkmark)

25-20-15-10-5

Bike cals

Wall Balls

*5 HSPU’s after each round.