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#