Monday

Announcements

Good habits are hard to form but easy to live with; Bad habits are easy to form but hard to live with.

CrossFit First Creek – CrossFit

View Public Whiteboard

Warm-up

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

Weightlifting

Snatch (1×1)

15-20 minutes to find your 1RM snatch

Metcon

Metcon (Time)

For time:

100 Air squats

4 Rope climbs

75 Air squats

3 Rope climbs

50 Air squats

2 Rope climbs

25 Air squats

1 Rope climb
RX+ use a 20/14lb weighted vest