08/08/2022

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

Week1: 3 Position Squat Snatch (5×1)

5 Sets

3 Position Squat Snatch –Low, mid, High Hang (building)

Stay on the lighter side and focus on speed and technique.
Record final weight.

Metcon (Time)

400m Run

30 Hang Power Snatch (75/55)

400m Run

20 Power Snatch (75/55)

400m Run

10 Squat Snatch (75/55)

Metcon (Time)

45 North at home:

400m Run

30 Ground to overhead w/odd object

400m Run

20 G2OH

400m Run

10 G2OH