Monday 2-27-17

Coach's thoughts on today:
If you're not a rock star O-lifter than make sure you're getting with your coach on each set to get these lifts figured out. There should be no "hitch" on the way up through your jump. I can not stress enough how awesome these lifts are. Seriously these build a minimum of 8 of the 10 general skills so please don't make me beg you to figure this stuff out. A CrossFitter without good O-lifts is not a good CrossFitter.
We're going to follow this up with a quick and dirty AMRAP. A basic push-pull combo if you hit it hard you can really wind that motor up and get a good burn in.


  • 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

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip


  • Form: Hang Power Clean (5x3)

Warm-up to a heavy 3 that maintains good form. then perform 5 sets at that weight.

  • Con: Hang Clean (3-3-3-3-3)

  • Int: Clean (5-3-3-1-1-1)


  • Form: Metcon (AMRAP - Reps)

5min AMRAP

10 Push Press
10 Ring Rows

  • C/I: Metcon (AMRAP - Reps)

5min AMRAP

10 Push Press (95/65 -- 135/95)
10 Pull-ups (RX+ Chest to bar)