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
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