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