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:

2,000 meter ROW

THEN

10-9-8-7-6-5-4-3-2-1

KBS (1.5/1pd)

30 DU or 90 singles between sets

STRENGTH

Snatch

Week 2 of 12: Hatch

-3 reps at 65% of 1RM

-3 reps at 75% of 1RM

– 2 reps at 80% of 1RM

-1 rep at 85% of 1RM

Snatch Pull

-5 reps at 85% of 1RM Snatch

-5 reps at 95% of 1RM Snatch

-5 reps at 105% of 1RM Snatch