Power CrossFit – CrossFit

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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)

1,000 meter Row

THEN

3 ROUNDS:

8 Power Snatch (95/65#)

16 Renegade Rows (35/20#)

400 meter Run

THEN

2 ROUNDS:

8 Squat Snatch (95/65)

16 Renegade Rows (35/20#)

200 M RUN

**Renegade Row- 1 push-up, row right then row left.