Iron Grip CrossFit – CrossFit
There is always some little thing here or there that can be improved. Are you aware of it? Do you know of some thing in your lifting that can be improved? If not, look harder…
https://www.youtube.com/watch?v=oLnGwUuKqu8
Warm-up
A: 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
B: Warm-up (No Measure)
Work up to 80% 1RM snatch
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
400 meter Run
20 Burpee pullups
100 meter Bear crawl
Max reps snatch @ 80% 1RM
10 meters = 1 rep