9
Jul
07/10/2020
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
Week1: Snatch (5×2)
You pick the wieght. I want technique to be the focus. So keep that in mind when deciding your weight.
Week1: Hang Snatch (5×2)
As part of your warm up.
Metcon (Time)
For Time:
30 OHS (95/65)
20 Power Snatch (95/65)
**Every 90 seconds you must sprint 100m**
Wod begins w/the sprint.
RX+: (135/95)
BWB: Metcon (Time)
For Time:
30 Front Squat (75/55)
20 Push Press (75/55)
**Every 2 Mins you must sprint 100m.** Wod begins w/the sprint.
