Turn2CrossFit – CrossFit
Warm-up 3 (No Measure)
2 Rounds
200m Row
10 Air Squats
5 Med Ball Slams
30 Sec Couch Stretch (ea leg)
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
Deli Meat (Time)
20 Rounds
3 Snatch Grip Deadlift 115/75
2 Power Snatch 115/75
1 Overhead Squat 115/75
*After every second round perform
12 T2B or 12 ABMat Sit Ups
Body-Armor
3 giant sets:
30 banded pull aparts
15 good mornings 45/35
12 Reverse Lunges 45/35