Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run or row
10m elbow/reach stretch
5 sumo squats
Iron cross stretch
Thread the needle stretch
10 banded snatch passes
https://youtube.com/shorts/Brxy-su00VI?feature=share
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
Squat Snatch+ Overhead Squat
Take 15 minutes to build to heavy squat snatch+ overhead squat.
“Ponte” (Time)
For Time:
30 Power Snatches 75/55
30 Lateral Burpees over the Bar
30 Power Snatches
Accessory Work
Metcon (No Measure)
3 rounds
10 russian push-ups
https://youtu.be/5HyAudsim6Y
(Scale 10 standard push-ups and a 30s elbow plank)
30s Hold at top of rings