CrossFit – Sat, Jul 13
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Warm-up
Burgener Warm-up
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
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 Snatch (4×3 80-85% hang SQUAT Snatch)
Metcon (AMRAP – Reps)
13 Min EMOM
Death By Manmakers – Emom
min 1 – 1 manmaker 15/10 (rx+ 35/20)
min 2 – 2 manmakers
min 3 – 3 manmakers
etc.
When you fail to complete all the manmakers in a minute, start over at 1 manmaker at the next minute.
Score = total reps completed
Cooldown
COuch
Pigeon
Up/Down dog
10 PVC Pass Thru
10 OHS
runners lunge
10 Push Ups