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 (Time)
For time – work 2 min – rest 1 minute until work is completed:
-60 Hang Snatch (75/55#)
-60 Ring Rows
-60 Goblet Squats (1.5pd/1pd)
-60 Push Press (75/55#)
-60 Kettlebell Swings (1.5pd/1pd)
SKILL
HSPU WORK
HSPU PROGRESSION:
-3 sets until failure with plates.
-Strict BB Press from eye level. 3×5
-Handstand hold until failure.
*score is total # of hspu reps
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