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)
10 Minute E2MOM:
-3 Power Cleans
-3 Front Squats
-3 Push Jerks
REST
Metcon (Time)
3-6-9-12-15
Thrusters
Pull-Ups
RX PLUS- 95/65# (Chest to bar)
RX-65/45#