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)
5 rounds for time:
-10 Calorie Row
-10 Hang Squat Cleans (95/65#)
-200 meter Run
-10 Power Snatches (95/65#)
-10 Calorie Bike
STRENGTH
Back Squat (1×5 for max weight)
Test for a 5 rep max
Power Clean (5×3)
Work up to 5 sets of 3 reps.
SKILL
HSPU PROGRESSION:
-3 sets until failure with plates.
-Strict BB Press from eye level. 3×5
-Handstand hold until failure.
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