45 North Barbell Club – Fri, Nov 17

CrossFit 45 North – 45 North Barbell Club

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

Week1: Snatch (5×1)

For week 1, start at 85%, then build each set.

Record final weight.

Week1: Behind The Neck Jerk (4×2 @80% of 1RM clean and jerk)

Extra Credit Conditioning (Checkmark)

3 RDS

15 Cal Bike

15 sandbag over shoulder

100m Sandbag bear hug carry