Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments. Powerlifting:Barbell Stretches and Work
Slam Balls
Band Regular Stance DeadLifts, 12×1 (50% MR)
3×5 Sumo Deadlift (70-80%)
Partner Assisted Glute Ham Raises, 3×10
WallBall GHD Sit-Ups, 3×12
Prowler Push Heavy 25 meters , 5 trips (fully recover between trips)
“All Over the Map: Kinnick and Pera” by Again Faster Equipment – video [wmv] [mov] Watch “Sue’s Story” from CrossFit Charlotte (NC). Don’t forget about our Muscle-up workshop this Saturday at 12:00! Click here to sign up!
