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

Metcon (15 Rounds for weight)

9 min AMRAP

1 Squat Snatch

1 Pullup

1 T2B

2 Squat Snatch

2 Pullup

2 T2B

3 Squat Snatch

3 Pullup

3 T2B

….

Continue adding 1 rep per round for 9 minutes.

Rx Plus- 135/95 SQUAT Snatch

Rx – SQUAT Snatch any Weight

Scaled- POWER Snatch Any Weight