Wednesday

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

WORKOUT OF THE DAY

Metcon (Weight)

0:00 – 10:00

Find a Heavy Complex

Snatch + 2 OHS

THEN

Metcon (Time)

10:00 – Finish

For Time:

30 Calorie Row

20 Burpees over the erg

15 Squat Snatches

20 Burpees over the erg

30 Calorie Row

These are two separately scored events. The first is scored in pounds, and the second is scored by time, INCLUDING the 10 minutes for Part A.

Tiebreaker for Part B, is the weight lifted in Part A.

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