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 build AHAP –

1 snatch + 3 OHS

Clean Pull (5*3 @ 85% clean)

focus on positioning; smooth first pull, accelerate at the hang; keep the bar close

Metcon (No Measure)

B-Fit

A.

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

B.

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps or DU practice if we aren’t yet proficient