Turn2CrossFit – CrossFit
Warm Up
3:00 min bike
couch stretch
pigeon stretch
PVC pass throughs
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
6 Sets: Every 2 Minutes
Metcon (Weight)
15/10 Cal Bike
1 Squat Snatch
*build up over the 6 sets. Add weight as needed.
“Mount Rushmore” (Time)
For Time:
27-21-15-9
Power Snatches 75/55
Burpee Box Jump Overs 24/20″