CrossFit – Thu, May 11
Time to Pre-Order Murph T-Shirts & Tanks

Warm-up

Foam Roll

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

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