Power CrossFit – 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

WOD

Metcon (Weight)

EMOM for 5 mins: Snatches and Overhead Squats

Every 1 minute for 5 mins do:

2 Snatches

2 Overhead Squats

* Choose load

REST 3 MINUTES THEN

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

15 Box jumps (24/20″)

12 Push press (95/65#)

9 Toes-to-bar