Power CrossFit – CrossFit
Warm-up
Row 500 meters then do the Burgener 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
STRENGTH
Snatch (build to heavy single)
WORKOUT OF THE DAY
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Double Unders
18/14 Calorie Row
15 Dumbbell Hang Squat Cleans (35/20)
RX+ Peeps! – 18/14 Calorie Assault Bike
(50/35) hang squat cleans
Scaling options:
150 Single Unders
choose a lower weight for the cleans that you could do all 15 reps unbroken when fresh
That face you make when coach programs heavy singles……..