Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min row
:30 sec couch stretch (each side)
5 sumo squats
10 PVC pass throughs
:30 sec spine & lat stretch on box
https://youtu.be/vHW3IVSMs6U
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
12 Min EMOM
Snatch
*Work up gradually over the 12 sets.
*Aim to PR!!! Trust your training and take chances!!
“Roll the Footage” (AMRAP – Rounds and Reps)
15 Min AMRAP:
40 Alternating Hang DB Snatches 50/35
30 Cal Row
20 Single Arm DB Thruster (Alternate every 5)
10 Burpee Box Jumps 24/20″