CrossFit Coal – CrossFit
#DayofHope – Facebook Check-In for COAL to Donate to the Day of Hope, more info on the way!
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
Hang Snatch (5-5-3-3-1)
Metcon
Metcon (Time)
3-6-9-12-15
Push Jerk 115/75
Toes 2 Bar