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)
10 ROUNDS:
-3 Power Snatches (95/65#)
-3 Burpees over bar
-3 Front Squats from the rack (95/65#)
-3 Burpees over bar
SKILL
Turkish Get Up
Not for time. Work on technique.
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