Main – CrossFit
Warm-up
Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Metcon
Metcon (Time)
5 RDS
6 Muscle-ups (sub 3 pull-up & 3 HR push-ups per MU)
200m med ball run 20/14
Games Prep Weightlifting
Snatch complex 1
Hang Snatch + Snatch + OHS
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips