12/06/2019
CrossFit 45 North – CrossFit
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: 8 Mins
1) 4 Power Snatches @ 60%
2) 3 Power Snatches @ 65%
3) 2 Power Snatches @ 70%
4) 1 Power Snatch @ 80%
5) 2 Power Snatches @75%
6) 3 Power Snatches @70%
7) 4 Power Snatches @ 65%
8) 5 Power Snatches @ 60%
RX+: Squat Snatch
**Rest 2 Mins**
Then: EMOTM 8 Mins:
Odd: :30 Secs T-Sprints
Even: 1 Power Snatch at 90%
RX+: Squat Snatch
Score is TOTAL weight moved.
These percentages are of your Snatch 1RM.
If you do not know yours, then build over the first wod and increase weight for wod 2.
