37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– Lunge the gym
– High kick the gym
– Side to Side lunge the gym
– Inch worm half the gym and duck walk the other half.
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: Snatch Balance (3×3)
Warmup and use the same weight on all sets. Focus is form, not load.
B: Snatch (10:00 – Heavy Single)
Not a 1RM day. Work up in weight, but don’t let form break down.
Metcon
C: Metcon (Time)
Four Rounds AFAP w/ 2:00 Rest:
– 10 Squat Thrust Box Jumps (24″/20″)
– 10 Box Jumps
– 10 Squat Thrusts