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)

FOR TIME:

3 ROUNDS:

8 Hang Squat Snatch

8 Back Squats

16 Bar Jump Overs

REST 2 MINUTES

4 ROUNDS:

6 Hang Squat Snatch

6 Back Squats

12 Bar Jump Overs

REST 2 MINUTES

5 ROUNDS:

4 Hang Squat Snatch

4 Back Squats

8 Bar Jump Overs

RX-(95/65#)