Main – CrossFit Group
Warm-up
Before Burgener Warm-up
– 100 Jump Rope
– 250m Row
– 10 Plank Lunges
– 5 Plank Samsons
After Burgener Warm-up
Three Rounds:
– 5 Snatch Grip Sots Press Practice
*Start with PVC and work up to barbell if able.
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
WOD
A: Metcon (No Measure)
EMOM – 6:00
– 3 Snatch Balance (form focus)
B: Metcon (Weight)
Four Rounds @ 100%
– 8 Heavy Thrusters
– 8 Burpees AFAP
– 100m Sprint
– 100m Walk
– 2:00 Rest
Add no more than 10lbs each round.