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…..”
