Main – CrossFit
Warm-up
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
Stretches: Posterior Chain Floss, Super Rack, Banded Hip Flexor
Strength & Skill
Hang Power Clean ([7.5.3] 5-5-3-3-2-2)
Metcon
Death By Ground to Overhead (AMRAP – Rounds and Reps)
With a continuously running clock do one G.T.O. the first minute, G.T.O. the second minute, three G.T.O. the third minute, continuing as long as you are able.
**Use as many sets each minute as needed.
**Use any movement combination to get bar overhead (Snatch, Clean & Jerk, Push Press, etc.)
Bar Weights:
Rx – Male 115# / Female 85#
Scaled – Male 95# / Female 65#