Main – CrossFit Group
Warm-up
– 200m Run
– 10 Inch Worms w/ Pushup
– 10 Plank Lunges (total)
– 10 Plank Samsons (total)
– 10 Plank Squats (total)
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
Weightlifting
Five Rounds w/ 2:00 Rest
A: Overhead Squat (1 Rep @ 31X1)
Finisher
B: Metcon (AMRAP – Reps)
Ladder by 3s – 10:00 @ 90%
– 3 Wall Balls (20#/14# @ 10’/9′)
– 3 Russian Swings (32kg/24kg)
– 3 Burpees
– 6 Wall Balls (20#/14# @ 10’/9′)
– 6 Russian Swings (32kg/24kg)
– 6 Burpees
…
*Add 3 reps each round