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

Snatch Balance (20 min to build heavy)

Metcon (AMRAP – Rounds and Reps)

Death by C2B pull-up
complete 1 the 1st min, 2 the second & so on until failure. Finish with tabata push-ups.

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) 3 sets of 20 DB walking lunges superset with 6-8 pull-ups

2) 10 min AMRAP

5 pull-ups

15 DB push press

30 Russian KBS