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

WOD

Metcon (AMRAP – Reps)

AMRAP 15 minutes:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

Strength EMOM

If you got the time. Get-Er-Done!!! If not do the WOD above and have a good weekend

Metcon (Weight)

On the Minute for 16 minutes

(4 Rounds):

Minute 1 – 3 Power Snatches + 3 OH Squats

Minute 2 – Rest

Minute 3 – 5 Squat Snatches

Minute 4 – Rest