CrossFit Warrenton – CrossFit

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 + Hang Power Snatch ((1+1)x6)

Castaway (Time)

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/75)
R+ 135/95

INSTEAD of Castaway & Skill Strength (AMRAP – Rounds and Reps)

30 Air Squats

15 Cal Row

15 Pushups

15 Hang Cleans (75/55

AMRAP 20′)

R+ 50 Air Squats, NO HIP/QUAD touch pushups, AND 95/65 or heavier