Power CrossFit – CrossFit

WARM-UP

Slow roll 1000 meter row or Run with Cliff.

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)

5 ROUNDS FOR TIME:

5 Power Snatches

10 Wallballs

10 GHD Sit-Ups

RX PLUS:

(115/75#)

(20/14#)(10/9’) 10’ for girls just makes my heart happy.

RX:

(95/65#)

(14/10#)(10/9’) Do your best to get it high! It just feels good.🙌🏼