Turn2CrossFit – CrossFit
Warm-up
2:00 min bike
pigeon stretch
downward dog
PVC pass throughs and shoulder stretches
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
12 Minute EMOM: 1 Squat Snatch (Start at 70% of Snatch from 5/9 and build up to heavy single)
“Speed Racer” (Time)
3 Rounds For Time:
24/20 Cal Bike
12 Hang Power Snatches 115/85
Rx+= 135/95