Power CrossFit – CrossFit
WARM-UP
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)
* 30 Overhead Squats (95/65#)
* 10 Box Jumps (24/20″)
* 20 Overhead Squats
* 20 Box Jumps
* 10 Overhead Squats
* 30 Box Jumps
CORE WORK
Metcon (No Measure)
2 ROUNDS OF:
25 V-UPS
25 Weighted Sit-ups
25 Flutter Kicks
25 Russian Twist
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