Main – CrossFit
Warm-up
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
Weightlifting
Power Snatch (15 minutes to find a 1RM)
Set clock for 10 x 90 second intervals. 1 Power Snatch every 90 seconds. Try to increase weight for each attempt.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
Rx
3 Power Snatch w/ 95/55
7 Box Jump 24/20
Rx+
3 Power Snatch w/ 135/95
7 Box Jump 24/20
Buy-Out
Warm-up (No Measure)
50-100 Back Extensions
Roll out and stretch