Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m
10m elbow/reach stretch
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
10 Min EMOM
Squat Snatch+ Overhead Squat
Add weight as you go and score highest weight.
“Road Runner” (Time)
For Time:
400m Run
40 Front Squats 115/80
40 Toes to Bars
400m Run
30 Hang Power Snatch
30 Chest to Bar Pullups
400m Run
Rx+=135/95
Accessory Work
Metcon (Weight)
3 sets
10 barbell good mornings
10 each side single leg RDL
30s wall sit
Score weight of good mornings