26.2 CrossFit – CrossFit
Warm-up (No Measure)
400M Run
2x through
5 Kip Swing
5 Kip Swing to Straight Arm Pull
5 Kipping Pull Ups
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
Bench Press (5@65% 5@75% 5+@85% of tr max)
Metcon (Time)
5 RFT
400M Run
15 Hang Power Snatch 95/75
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