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)
ROW 100 meters
10 Clean and Jerks (65/45#)
ROW 200 meters
9 Clean and Jerks (75/55#)
ROW 300 meters
8 Clean and Jerks (85/65#))
ROW 400 meters
7 Clean and Jerk (96/75#)
ROW 500 meters
6 Clean and Jerks (105/85#)
ROW 600 meters
5 Clean and Jerks (115/95#)
ROW 700 meters
4 Clean and Jerks (125/105#)
ROW 800 meters
3 Clean and Jerks (135/115#)
ROW 900 meters
2 Clean and Jerks (145/125#)
ROW 1,000 meters
1 Clean and Jerk (155/135#)
