Main – 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
Fitness
Metcon (Time)
Chipper
20 Power snatch @.50
40 sit ups
600m run
80 Shoulder to OH @ snatch weight
100 Dubs/300 singles
* this is a timed wod, but take the time to perform quality reps.
Performance
Metcon (Time)
Chipper
20 Power snatch @.50
40 Toes to bar /sit ups
600 M run
80 Shoulder to OH @ snatch weight
100 Dubs/300 singles
* this is a timed wod, but take the time to perform quality reps.
