Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of: :25 sec on, :05 off
-singles/doubles
-air squats
-butt kickers
Then shoulder 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
Snatch (15 x 1)
15 min EMOM
1 rep each minute
3 minutes @ each %70-72-74-76-78
Donkey Kong (Time)
5 Rounds for Time
15 Alt. Single Arm DB PC 50/35
30 DU
15 Single DB Front Squat 50/35
30 DU
Rx+ = 70/50
Body-Armor
4 rounds
12 Reverse V-up
12 KB Single Leg DL 53/35