CrossFit – Thu, Sep 25
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
Snatch (4×4 75%)
Metcon (Time)
5 Rounds
10 Power Snatch 75/55 (rx+ 95/65)
15 Double Unders
10 Min Cap
Cooldown
3 POs scorpion
band leg stretching
2x
10 pvc pass thru
10 Ohs
5 inch worms
10 XO Sym WY negative
10 Xo sym Flyes
10 XO sym Bear Hugs