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 (AMRAP – Rounds and Reps)
12 MIN AMRAP:
3 Power Snatches
6 Clean and Jerks
9 Wall Balls (20/14#)
RX Plus (115/75#)
RX- (85/55#)
CORE WORK
3 Rounds NFT
•25 GHD Sit-ups
•30 Seconds Weighted Plank Hold (heavy)
•12 Ab wheel or barbell rollouts
•15 Heavy Teapots per side
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