3/12/19

CrossFit Brunswick – 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

Strength

3 snatches (squat) every 1:30, sets

are not touch and go. Athletes may drop

weight, reset quickly then preform next rep.

Start at 60% of 1rm and work your way to

heavy set of 3.

Snatch (8×3)

Metcon

Metcon (Time)

800m run buy in then 3 rounds:

12 OHS 115/85

30 DU

10 Bar over burpees

800m run cash out

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