CrossFit PPG – CrossFit
“COURAGE, ABOVE ALL THINGS, IS THE FIRST QUALITY OF A WARRIOR”
-Sun Tzu
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
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.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar