Monday 10th February 2014

Main – CrossFit


Burgener warm-up
– Down and up (speed through the middle)
– Elbow high and outside (keep the bar close)
– Muscle snatch (snappy turn over/shoulder strength)
– Snatch drops
– High hang snatch
– Hang snatch
– Snatch from the ground

– Spend 10 minutes warming up the weights in the workout and improving technique.

Metcon (AMRAP – Reps)


As many reps as possible (AMRAP) in 17 minutes of;

– 40 Burpees (20kg/35kg)
– 30 Snatch

– 30 Burpees
– 30 Snatch (35kg/62.5kg)

– 20 Burpees
– 30 Snatch (45kg75kg)

– 10 Burpees
– As many snatches as possible at (55kg/92.5kg)

Snatch- reduce weight, but aim for as close to (RXD) the recommended weight as possible.

If you have signed up for the Open you must complete this as written.

Burpee target much be set at 6 inches above maximum reach.