Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Inch Worms) (No Measure)
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-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
Strength
Full Snatch
Find 1Rep Max.
Warm-up: 5-5-3-3-2
Metcon
Metcon (Time)
3 RFT:
400m run
30 Air Squats
20 Burpee Box Jump (24/20)
10 Strict HSPU
Recent Comments