09/10/2019

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 (Weight)

EMOTM:12 Mins

Odd: 20 DU’s

Even: Snatch grip Deadlift+High Hang Snatch+ 2 OHS

** Build on the Complex Each Time**

**Record your ending weight**

Ab Finisher (3×10)

3 RDS:

10 Hanging Leg Raises

10 Single arm KB Sit Ups