Week 5 Day 4

26.2 CrossFit – CrossFit

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

Snatch (9×2 @ 70%)

Deadlift (5×8@65%)

Metcon (Time)

4 RFT

Row 500M R 3 Mins

OR

Run 400M R 3 mins

<20 min