Power CrossFit – CrossFit

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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#)