Turn2CrossFit – CrossFit
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
Power Snatch (1 & 3)
12 min EMOM
Odd- 1 Hang Power Snatch
Even- 3 Power Snatches
*You can add weight but you cannot take off weight.
“Cattywampus” (3 Rounds for reps)
3 Rounds
5min AMRAP
9 Power Snatch 95/65
9 Burpees Over Bar (lateral)
9 ABMat Sit Ups
**Rest 2 minutes between rounds
*Rx+ = T2B & 135/95
*Score each round for reps
Body-Armor
3 sets
30 second ring dip hold (Bottom)
30 second ring dip hold (Top)