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CrossFit – Mon, Jan 15

CrossFit One World – 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

Clean (7x 1 high pull + 1 hang
Start at @ 60-70% and add weight as appropriate)

1-time exercise (Time)

2-4-6-8-10

deadlift 65/95

Snatch 65/95

Overhead squat 65/95

30 double under

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