ARNIE

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

4 rounds:

250m Row

12 Alt. DB Snatch

10 PVC OHS

B: 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

Skill

CF: Snatch Complex: Power Snatch + Snatch (1-2-3 at 85%-80%-75% )

CFS: 3-position Snatch (5×2 EMOM)

Pause at Starting Position, Knees, & Hips

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here