05/29/2019

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 (AMRAP – Rounds and Reps)

12 Min AMRAP

3-6-9-12-15…….etc.

Power Snatch (95/65)

T2B

BWB: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3-6-9-12-15…..etc.

Hang Power Snatches (45/35)

Hanging Knee Tucks