Main – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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)


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#

Cash Out

Hollow Rocks (60 Reps)