CrossFit – Thu, May 11
Time to Pre-Order Murph T-Shirts & Tanks
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
Strength
Build to 80+% 1 RM Snatch
Metcon (AMRAP – Reps)
2 min Amrap
Hang Squat Snatch 55/45 (rx+ 75/55)
2 Min Rest
Metcon (AMRAP – Reps)
2 min Amrap
Power Snatch
2 min Rest
Metcon (AMRAP – Reps)
2 Min Amrap
5 T2B
2 Burpee to 6″ Target
2 min rest
Metcon (Calories)
2 Min Amrap
Assault Bike for Calories
Foam Roll