Power CrossFit – CrossFit
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 for Time
3 Power Snatches (95/65#)
15 Wall Ball Shots (20/14 lb)
STRENGTH
Wide grip strict pull ups 3×10-12
Deadlift 3×3-5
BB Rows 3×10-12
Shrugs 3×10-12
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