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)
21-15-9
-Overhead Squats (95/65#)
-Chest-to-bar Pull-ups
After each round:
500 m Row
STRENGTH
Snatch
-5 reps at 65% of 1RM
-3 reps at 70% of 1RM
-2 reps at 75% of 1RM
-1 rep at 80% of 1RM
-1 rep at 85% of 1RM
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