Turn2CrossFit – CrossFit
Warm-up
400m row
couch stretch
pigeon stretch
10 warrior 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
5 Sets:
2 Squat Snatches
Build in weight over the 5 sets.
*Rest 2 minutes between sets.
Doesn’t need to be touch and go. As soon as you drop it though, make sure you set up to pick it up again within 3 seconds.
“Eggs-tra Amanda” (Time)
For Time:
9-7-5
Burpee Pullups
Squat Snatches 95/65
Cash Out: 50 Abmat Situps
Rx+= Ring Muscle Ups, 135/95, GHD situps