CFPC – 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

Increase in weight as form allows. If form begins to break down, reduce weight.

Hang Snatch (10 min EMOM, 1 rep/min (SQUAT))

Metcon

Metcon (Time)

For time:

1000m Row

150 Double unders

100 HR Push-ups

50 Overhead Squats (115/75#)