Main – CrossFit
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: Metcon (Weight)
EMOM for 12 minutes
1 Hang power snatch
1 Power snatch
1 Snatch balance
1 Overhead squat
The snatch balance starts in the back rack and ends at the top of an overhead squat. You must then perform another overhead squat. This workout is scored by total amount of weight lifted. i.e. 10 minutes of 115# and 2 minutes of 135# equals 1,150+270=1,420#
3: CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)
7-Minute AMRAP of:
Burpees to a 6″ target