Main – CrossFit
1: Bowling (No Measure)
3 Rounds
Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.
1.1: 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
2: Three Position Snatch
Snatch from three positions
1. From hang position
2. From launch position, bar at the top of your knees with your hamstrings engaged.
3. From the floor
The goal is to keep the bar as close as you can to your body. Do the progression in order, 1, 2 then 3 and make sure the bar travels the same path in the next progression as it did in the previous progression.
5 sets of three. Perform 3 reps at each progression. i.e. hang x 3 launch x 3 ground x 3 equals one set of three. Do five sets of this. Keep weight very low until you are consistent with your pulls.
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats 95/65
7 Lateral Jumps Over Barbell
7 Toes to Bar