CrossFit Tiffin – 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
Hang Squat Snatch (1,1, 1, 1, 1, 1, 1)
*Take 20 minutes to build to today’s 1 RM Hang Squat Snatch
Metcon
12 min AMRAP: DU’s/Pull-ups/GTO (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
Buy-Out
Buy Out: SA Row/Hollow Rock Hold (No Measure)
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds