Main – CrossFit Group
Warm-up
– 500m Row
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
Do Burgener warm-up steps 1 through 5 with PVC pipe, then again with a barbell.
Weightlifting
A: Metcon (7 Rounds for weight)
EMOM – 7:00
– 1 Snatch Balance
Add no more than 5lbs each round.
B: Metcon (7 Rounds for weight)
EMOM – 7:00
– 1 Hang Snatch
Finisher
Metcon (Time)
12-9-6 Reps For Time:
– Squat Clean (165#/105#)
– Ring Dips