Friday Finale – 5/20

CrossFit Lehi – CrossFit Class

View Public Whiteboard

Warm-up

300m Row

15 Push Ups

30 Sit Ups

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
Use PVC pipe.

Strength/Skill

1000m Row (Time)

Max Effort 1000m Row

WOD

Metcon (AMRAP – Reps)

9 min AMRAP

3-6-9-12-15-18-21-etc.

Snatch (135/95)

Ring Dip

Post WOD

Crossover Symmetry Recovery

Foam roller for 3-5 mins