Main – CrossFit

Warm-up

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

Metcon (Weight)

Snatch

EMOM 5 min

Power Snatch + OHS 70%

build to 80%

Snatch (EMOM 5 minutes, 1 (Full) Snatch 80%)

Metcon

Metcon (Time)

For Time

Run / Clean & Jerk / Rope Climb

400 m / 15 / 3

400 m / 12 / 2

400 m / 9 / 1

RX weight – 135/95

Scaled – No greater than 60% 1RM

Cash-Out

Metcon (No Measure)

200 m walking lunges

RX+ hold 25/15# plate