Ball Drop

Main – CrossFit

Ready for 2014!!!!!!

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Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Games Prep Weightlifting

Pressing Snatch Balance (15 min to work on technique)


High-Hang Snatch (8 min to build to a 1 RM)


Metcon (Time)

15-10-5 of:

Power Snatch 115/75
WB 2 for 1’s

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