01/21/2021
CrossFit 45 North – 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
Week 1, PVC for all. By week 5, aim to be using an empty barbell for this drill.
Week1: Hang Power Snatch (4×3)
Week 1, work on quality over weight. We will be building on these each week and ending with Full Squat Snatch by the end of this cycle. Please keep all of this in mind when choosing weight each week.
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
Metcon (AMRAP – Rounds and Reps)
45 North at home!
15 Min AMRAP
15 Sit Ups
10 Odd Object dead lifts
5 Odd Object Ground to overhead
