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