Power CrossFit – CrossFit

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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

WORKOUT OF THE DAY

Metcon (Time)

RX PLUS:

For Time:

3 Rounds:

7 Squat Snatches (95/65#)

7 Box Jumps Overs (24/20″)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65#)

7 Box Jumps Overs (24/20″)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65#)

7 Box Jumps Overs (24/20″)

OR

WORKOUT OF THE DAY

Metcon (Time)

RX:

For Time:

3 Rounds:

7 Overhead Squats (65/45#)

7 Box Step Overs (24/20″)

50/35 Calorie Row

3 Rounds:

7 Overhead Squats (65/45#)

7 Box Step Overs (24/20″)

50/35 Calorie Row

3 Rounds:

7 Overhead Squats (65/45#)

7 Box Step Overs (24/20″)