02/28/2022

CrossFit 45 North – CrossFit

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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

Metcon (Time)

8 RFT

5 Power Snatch (75/55)

10 OHS

15 Ab Mat Sit Ups

RX+

GHD Sit Ups

Metcon (Time)

45 North at home:

8 RFT

5 Ground to overhead w/odd object

10 odd object overhead squats

15 Sit Ups