Main – 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 Snatch (20 min to build heavy)
Metcon
Metcon (AMRAP – Reps)
7 Min Ladder
3 Front squats 115/75
3 Box jumps 24/20
*next rd is 6 & 6, then 9 & 9 & so on
Games Prep Metcon
Metcon (Time)
60 DU
30 GHD sit-ups
40 DU
20 GHDSU
20 DU
10 GHDSU