Thursday 06/01/2017


CrossFit Quiver – CrossFit

Warm-up

5 Min Stretch

Burgener Warm Up

1. Down and “FINISH”: SPEED THROUGH THE MIDDLE

2. Elbows High and Outside: KEEP THE BAR CLOSE

3. Muscle Snatch: STRONG TURNOVER

4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK

5. Snatch Lands (Full): FOOTWORK

Snatch

1 x 2 @ 60%

1 x 2 @ 65%

3 x 2 @ 70%

Snatch Pull

3 x 4 @ 80%

Back Squat

4 x 3 @ 70%

Metcon (AMRAP – Reps)

Running clock

AMRAP 4

Burpee BJ Overs 24/20

Rest 3:00

AMRAP 3

TTB

Rest 2:00

AMRAP 2

Power Cleans 155/105#

Rest 1:00

AMRAP 1

WB