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
Hang Power Snatch
10:00Work up to a heavy single
Metcon (Weight)
20:00 Emom
1 Hang Power Snatch + 2 OH Squat.
use 70-80% of previously established single.
