16/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Burgner Warm-up _ Mod1 (No Measure)

Row/Run 400m

BURGENER WARM-UP:

1. Down and “Finish” x 5

2. Elbows High and Outside x 5

3. Muscle Snatch x 5

4. Snatch Lands at 2″, 4″, 6″ x 2

5. Snatch Drops x 5

SKILL TRANSFER EXERCISES:

1. Overhead Squat x 5

2. Snatch Balance x 5

Banded Shoulder Distraction 2 min

Weightlifting

Squat Snatch (6 x 2 E2M to 60% perfect technique)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

10 Burpee Box Jumps

8 Thrusters 50/35

2 Rope Climbs

Posted in wod

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