Announcements
Labor Day Schedule: 9 am and 3 pm Hero WOD. Only those two classes on Monday Sept 5.
Ben Lomond CrossFit – Group Class
A: 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
B: Squat Snatch (2x2x2x2x2x2x2x2)
C: Clean and Jerk (2x2x2x2x2x2x2x2)
D: Metcon (AMRAP – Rounds)
Weight lifting Wednesday #3
On the Minute x 8:
2 Squat Snatches (70%)
Rest 4:00
On the Minute x 8:
2 Squat Clean and Jerks (70%)
Rest 4:00
AMRAP 6:00
Sets of 3 Unbroken Strict Handstand Pushups Rx+
(Or sets of 30 second handstand holds Rx)