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