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 (Weight)
15 min to establish max 3 position Snatch with a pause at each position;
1-pockets
2-knees
3-mid-shin, but off the floor
Metcon (Time)
5 RDS
run 200m
10 cleans 135/95
Back Squat (4*6 @70-75%)
Extra performance