Main – CrossFit

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

Metcon (Weight)

15 min to find max Hang squat snatch + OHS

Snatch Balance (3*3 @ 80% of complex)

Metcon (AMRAP – Rounds and Reps)

6 min;

6 Pwr cleans 165/105

12 HR push-ups

Metcon (Time)

B-Fit

In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 DB Thrusters

30 KBS