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
WORKOUT OF THE DAY
Metcon (Weight)
Take 5 minutes to work up to a heavy single Snatch
REST 3 MINUTES THEN
10 minutes EMOM
1 Squat Clean + 2 Push Jerks + 1 OH Squat
Use the weight established during the first 5 minutes for the EMOM
REST 3 MINUTES THEN
1000m Row (Time)
Max Effort 1000m Row