Week 15 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 (12×2@60%)

Deadlift (“50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMA)

Metcon (Time)

2 Rounds

10 Deadlift 185/135

20 Handstand Push up

30 Front Squats 95/75

use 1 bar.. change weight per movement