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

Squat Snatch (6*2 EMOM @ 60%)

Squat Clean (6*2 EMOM @ 60%)

Metcon (Time)

4 RDS

run 200m
12 med ball GHD situps 20/14

hurdle jumps (3*3 over PVC on top of 30/24″ box)

games prep

Metcon (Time)

3 RDS

8 DB burpee step ups 40/20 to 24/20″ box
8 deads 315/205
games prep