CrossFit – Tue, Jul 23
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Warm-up

10 PVC Pass Thrus

10 OHS

10 OH Reverse Lunge

10 Snatch Balance

5 Full Snatch

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

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

With an empty Bar

Snatch (build to a heavy 5 rep max)
Metcon (Time)

3 Rounds

400 M Run

10 Power Snatch

12 OH Reverse Lunge 75/55 (rx+ 115/75)

Cooldown

Band Overhead

Band Legs

Pigeon