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)
200-400-600-800 meter Run (RX PLUS)
300-500-700-900 meter Row (RX)
10-20-30-40 Alt DB Snatches (35/20#)
STRENGTH
Deadlift
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM
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