11/08/2021

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 (Weight)

With a running clock, EMOTM perform 1 lift and add 10lbs.

Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean, deadlift for as long as possible.

Record heaviest load for dead. Note the other lifts in the comments if you wish.

Metcon (AMRAP – Rounds)

45 North at home!

EMOTM

Run 200m until failure