Wednesday, April 6


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 Work

Starting at 50% of your 1 rep max EMOM for 20 minutes add weight working up to a heavy single. After 2 consecutive fails that is your heavy single for the day.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 box jumps

10 burpees

5 power snatches 95/65

Warm-up