CrossFit – Sat, Mar 14
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 Power Snatch (4×4 record heaviest 1×4)
Metcon (Time)
4 Rounds
15/12 Cal Row/Bike/Ski
12 Power Snatch 75/55 (rx+ 115/75)
10 OHS
8 Ring Rows
16 Min CAP
Cooldown
3 POS scorpion
Band Leg Stretch
Couch
10 PVC Pass Thru
10 OHS