5/10-16 TECH DAY

CrossFit Inua – Technique day

Warm-up

wu: 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

Metcon

Tech: Metcon (No Measure)

– HIGH HANG

– HANG

– LOW HANG

– FULL

POWER vs. SQUAT

CLEANS