Oct
15th

10.15

Categories: CrossFit |


CrossFit Acclaim – CrossFit

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(No Measure)

The Ladder:

1st crack of wall and back, :15 rest

1st & 2nd crack of wall and back, :30 rest

1st, 2nd & 3rd crack of wall and back, :45 seconds rest

1st, 2nd, 3rd & 4th crack of wall and back and finish.

Increase intensity with each round!

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

Lambada (Time)

15 Power Snatches (95/65)

100 Double-Unders

12 Power Snatches (115/80)

100 Double-Unders

9 Power Snatches (135/95)

100 Double-Unders

6 Power Snatches (155/105)

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