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 (Weight)
EMOM for 20 minutes:
1 Power Clean
2 Front Squats
1 Push Jerk
I suggest that you use 90% of your max Clean. However, feel free to wild out if you are feeling it.
STRENGTH/SKILL
DIPS (5 sets x 10 reps)
Scale appropriately:
box dips
bands on matador
body weight on matador
rings
weighted matador
weighted rings
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