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)
3 ROUNDS:
50 Box Step-Ups (24/20″)
15 Cleans (135/95#)
STRENGTH
Push Jerk
-3 reps at 75% of 1RM
-3 reps at 80% of 1RM
-3 reps at 85% of 1RM
-3 reps at 90% of 1RM
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