CrossFit – Thu, Feb 2
EMOM
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 (5×3 record heaviest)
Metcon (Time)
minute 0-6
3 RFT
10 Hang Power Snatch 75/55 (rx+ 95/65)
8 Burpees over the Bar
Metcon (Time)
min 6-12
3 RFT
5 Hang Squat Snatch
10 Hollow Rocks
10 Air Squats
50% of snatch
6 min Emom
1 Snatch Pull
1 Muscle Snatch
2 Snatch Balance
1 Full Snatch