Main – CrossFit

Warm-up

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

Weightlifting

Power Snatch (12*3 EMOM)

Weightlifting

Power Clean (12*3 EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min:

10 WB 20/14
10 pullups
RX+ with C2B