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
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