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 (AMRAP – Reps)

8 min AMRAP:

* 2 power snatches

* 2 box jumps

* 4 power snatches

* 4 box jumps

* 6 power snatches

* 6 box jumps

* …and so on, adding 2 reps each round.

Rx-95/65#, (24/20″)

THEN

Metcon (Time)

5 rounds:

15 Assault Bike Calories

20 Ski Erg Calories