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