07/24/2020

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

Week3: Sotts Press (4×3)

As part of warm up.

Week3: Hang Snatch (5×1)

Increase from last week.

Week3: Snatch (5×1)

Increase from last week.

Metcon (Time)

For Time:

30 KB Deadlifts (55/35)

30 Russian Swings

30 OH Squats

30 Hang P. Cleans

30 Snatches

**All moves are performed single arm. Switch arms every 5 reps for a TOTAL of 30 reps of each movement.**