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
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
romanian deadlift (3*8 @ 90% clean)
Metcon (AMRAP – Reps)
B- Fit
A.
Three sets of:
KB Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
EMOM – 14
Even minutes – 7 DB Snatch per arm
Odd minutes – 30-40 Mountain Climbers