Power CrossFit – 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

WORKOUT OF THE DAY

Metcon (Time)

40-30-20-10

Calorie Row

Power Cleans

*Power Cleans increase each round.

Men- 95/125/155/185

Women- 65/85/105/125

REST 5 MINUTES THEN:

Metcon (Time)

15-9-6-3

T2B

GHD Sit-ups