Girls Doing Girls – Isabel

CrossFit First Creek – CrossFit

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Warm-up (No Measure)

400m Run – 500m Row

3 rounds

10 Empty Bar Overhead squats (3 sec down, 3 sec up)

20 lunges

4 Spiderman stretch(2 each side)

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
We will complete 3 rounds of the Burgener Warmup, 1st and possibly 2nd with PVC the last should be with at least empty bar.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
This workout should be completed as close to 5min as possible so scale the weight accordingly.