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)
CASH IN 800 meter RUN
15 Hang Power Cleans
15 Bar Over Burpees
15 Power Cleans
15 Bar Over Burpees
15 Hang Squat Cleans
15 Bar Over Burpees
15 Squat Cleans
15 Bar Over Burpees
RX+ (155/115#)
RX (135/95#)
STRENGTH
Back Squat (5×3)
*BUILD IN WEIGHT ACROSS ALL SETS
*Not looking for a new 3 RM, work up to ~95% of your perceived 3RM
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