Week 13 Day 4

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