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 (Time)
21-15-9
-Snatch (115/75#)
-Box Jump (24/20”)
REST 5 MINUTES THEN:
5 minute Assault (Calories)
As many calories as possible in 5 minutes on the Assault bike.
STRENGTH
Deadlift
1×5
1×5
1×3
1×5
1×3
1×1
STRENGTH
Paused Back Squats
2 second pause squat