“11/12/13”

BOX – CrossFit

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Snatch (full) warm up (No Measure)

400m run

Banded hip extension (1 min each side)
1st rib on ground or with bar

http://www.youtube.com/watch?v=5v-8xEpVjZQ

Burgener warmup with pvc
Burgener warmup with bar

Snatch (12 mins to build to heavy full snatch )

“Post snatch fun” (Time)

3 rounds:

8 hang full snatch @ 60% of previous snatch
10 perfect puch ups
12 Unbroken wallballs (IF YOU BREAK BEFORE 12 START OVER)

Waiters carry (2 laps per arm with KB (blue/red) )

Focus on external rotation

Mobility

Super friend Tricep smash

http://www.youtube.com/watch?v=lEbdcYUSTBQ

Lateral Seam smash

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