West Little Rock 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
Metcon (No Measure)
Emom X 20:00
Even: 2 Hang Power Clean + 2 Front Squats
Odd: 1 hang power snatch +1 OH Squat
Use 60% of 1RM OH Squat
RX+
Full Snatch
