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
row 1000 meters

Weightlifting

Snatch

3 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2×3 @ 85%

Metcon

Metcon (Time)

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

“insert evil laugh…..”