03/23/2015

Announcements

We will be starting a new challenge today. Each time you’re at the box, check-in on Facebook at Omnis CrossFit. At the end of the month we will donate 50 cents for every check-in during that month to a local charity.

For the remainder of March and throughout April, the charity will be “The Van” , which helps our un-sheltered, homeless neighbors in Little Rock. Join us in being ALL IN, by checking-in and giving back.

Omnis CrossFit – CrossFit

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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

Power Snatch (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Front Squats, 135/95

10 Plyo Push-Ups, (45/25 lb plates)

Rest 3 min
Rx Plus: Use two 45 lb plates for plyo push-ups

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Back Squats, 135/95

5 Pull-ups
No racks. Weights must come from the ground unless otherwise noted.

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