41 Railroad – CrossFit Group
Warm-up
– 500 Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
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
Skill
Squat Snatch – 10:00
Metcon
Metcon (AMRAP – Reps)
AMRAP – 8:00
– 15 Snatches
– 15 Knees to 90
– 12 Snatches
– 12 Knees to 90
– 9 Snatches
– 9 Knees to 90
– 6 Snatches
– 6 Knees to 90
– 3 Snatches
– 3 Knees to 90
– 6 Snatches
– 6 Knees to 90
– 9 Snatches
– 9 Knees to 90
– 12 Snatches
– 12 Knees to 90
Note: Start back at the beginning if you complete the sequence.
Scaled:
– Snatch (45#/35#)
– Situps
Rx’d:
– Snatch (75#/55#)
– Knees to 90 (bring your knees above your hips
RxPlus:
– Snatch (95#/65#)
– Toes to Bar