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