Power CrossFit – CrossFit
WARM-UP
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)
Take 10 minutes to find 1 RM Clean
REST 3 MINUTES THEN
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 Overhead Squats (95/65#)
10 T2B
10 Back Extensions
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