Main – CrossFit Group
Warm-up
– 200m Run
– 250m Row
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Burgener Warm-up (No Measure)
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
Weightlifting
A: Metcon (12 Rounds for weight)
EMOM – 12:00
– 1 Snatch
Any type of snatch is acceptable.
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats