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 (Time)

45 Hang Snatch 115/75

45 Burpee Over Bar

800m Run

(14min Time Cap)
Finish with 45 FG RR, 45 maltese push-ups & 30 L-sit pull-ups

Metcon (Time)

B-Fit

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 8 reps

(try to perform with the same load or greater than was used last time)

B.

For time:

40 Wall Ball Shots

400 Meter Run

40 Burpees

400 Meter Run

40 Wall Ball Shots