06/06/2018

Announcements

Driven orders due June 7th
Storm King hike this Sunday June 10th. Meet at the Box at 7 am. Questions, speak to Coach Brandi

Storm King – CrossFit

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

Two Options to pick from

Snatch

Option One:

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Snatch

Build over the course of the eight sets.

Clean

Option Two:

Every 2 minutes, for 16 minutes (8 sets):

High Hang + Hang Clean

Build over the course of the eight sets.

Metcon

SK: Metcon (Time)

Storm King – Competitor

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (135/95 lbs)

PP: Metcon (Time)

Pyramid Peak – Performance

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

5 Squat Snatches (115/80 lbs)

SR: Metcon (Time)

Spruce Railroad – Fitness

Five rounds for time of:

20 Wall Ball Shots (14/10 lbs to 10′)

5 Clusters (95/65 lbs)

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