11/22/2019

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)

14 Min EMOTM

Odd: 1 Power Clean+1 Hang Squat Clean

Even: 30 DU’s

RX+: Power Snatch + Hang Squat Snatch
Build on the lift each time.