CFPC – CrossFit

Warm-up

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

1 set every 2 minutes for 14 min:

3 Hang Power Snatch+

3 Overhead Squats

Complete all sets w/ perfect form. Do not increase in weight unless technique is near flawless.

Hang Power Snatch

Overhead Squat

Metcon

Metcon (AMRAP – Reps)

10 min ascending AMRAP

3 Power snatch

3 Overhead squats

3 Burpees over bar

6 Power snatch

6 Overhead squats

6 Burpees over bar

9 Power snatch

9 Overhead squats

9 Burpees over bar

etc