Power CrossFit – CrossFit

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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.