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

Hang Power Snatch (12 min to build heavy )

Metcon (Time)

21-18-15-12-9-6-3

deads 255/155

strict K2E
20 min cap

Metcon (Time)

B-Fit

A.

Three sets of:

Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 15-20 reps

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 45 seconds

B.

In teams of two, alternate sets to complete 3 each of:

5 Man-Makers

300 meter row