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