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)
On the minute, every minute, for 20 minutes, complete the following:
Power Clean x 2 reps
Burpees x 3 reps As Quickly As Possible
Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes
3: Gymnastics & Mobility
Take 20 minutes to work on a gymnastics skill or take the full time to work on mobility. Roll, static stretching, stretching with a partner or bands are some examples.