41 Railroad – CrossFit Group
Warm-up
– 350m Row
1 to 5 Reps
– Inch Worm w/ Pushup
– Russian KB Swing
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 5 Presses (each)
Weightlifting
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
A: Power Snatch (1RM – 10:00)
B: Metcon (Weight)
EMOM – 8:00
– 1.1 Power Snatch
Weight: 70% of part A
Note: 1 rep, 10 seconds rest, 1 rep.
Finisher
C: Metcon (AMRAP – Rounds)
EMOM – 6:00
– 20 Russian KB Swings (32kg/24kg)