09/15/2021

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)

4 RFT

10 Power Snatch (95/65)

200m Run

12 T2B

14 KBS (72/55)

RX+

Squat Snatch

Unbroken T2B

Metcon (Time)

45 North at home

4 RFT

10 Ground to overhead w/object

200m Run

12 Reverse crunches

14 Russian KBS w/object