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)

15/12/9

-POWER SNATCH (75/55)

-PULL-UPS

STRAIGHT INTO

12/9/6

-POWER SNATCH (95/65)

-PULL-UPS

STRAIGHT INTO

9/6/3

-POWER SNATCH (115/75)

-PULL-UPS

**RX +

(95/65)

(115/75)

(135/95)

STRENGTH

Bench Press (8×3 @80%)

So do 3 reps every 90 seconds at 80% for 8 total sets

SKILL

Muscle-ups

RING MUSCLE UPS

SET 1 (5,4,3)

SET 2 (4,3,2)

SET 3 (3,2,1)