Power CrossFit – CrossFit
Warm up (No Measure)
Row 400 meters
50 double unders
2 Rounds NOT FOR TIME:
10 push press with an empty bar
10 sit ups
10 air squats
10 good mornings with a broomstick
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)
5 Sets (not for time) of:
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
*Work up to a heavier weight.
REST 5 MINUTES THEN:
Metcon (Time)
21-15-9-3
Overhead Squats(95/65#)
Burpee over the bar
GHD Sit-Ups
*Scale weight appropriately.
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