8/17/16


CrossFit NEi – CrossFit

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

Snatch

Spend about 25 minutes to work to a heavy single.

Metcon (AMRAP – Reps)

8 min amrap

12 power snatch 95/65

8 overhead squats 95/65

6 pull ups

RX+ 115/85

C2B pull ups