Power CrossFit – CrossFit

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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)

30-20-10 reps for time:

• Overhead Squats

• GHD sit-ups

Then immediately into,
15-10-5 reps:

• Power Snatches

• Burpees bar-facing

RX Plus-(95/65#)

Rx-(75/45#)

STRENGTH

Bench Press

• 10 reps at 45% of 1RM Bench

• 8 reps at 55% of 1RM Bench

• 5 reps at 65% of 1RM Bench

• 3 reps at 75% of 1RM Bench

• ME reps at 60% of 1RM Bench