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
Power Snatch Cycling (3 Rounds for reps)
Power snatch cycling results
3 sets; rest 60-90 secs between sets.
Set 1: 5 Reps
Set 2: 10 Reps
Set 3: 15 Reps
Work at 50% of 1RM
week2: Snatch (Increase from last week. )
1×1
Week2: Front Squat (4×1; increase from last week. )
Extra Credit work out (Checkmark)
25-20-15-10-5
Bike cals
Wall Balls
*5 HSPU’s after each round.