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
Skills Development
Hang snatch demo, explain, and practice
Workout – Weightlifting
Hang Snatch (Do 2, if successful increase weight)
Workout – For Time
Metcon (Time)
For time, complete 21-15-9 reps of
Pull ups
Wall Balls