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
This will be a coach lead warmup:
Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though).
August 11, 2021 “Snap Chilled Randy” (AMRAP – Reps)
Rx:
13’ Amrap
40 Double Unders
25 Power Snatch (65/45)
40 Double Unders
20 Power Snatch (75/55)
40 Double Unders
15 Power Snatch (95/65)
40 Double Unders
10 Power Snatch (115/75)
40 Double Unders
5 Power Snatch (135/95)
MOD:
50 SIngle Unders
30 Alt DBSnatch (light)
50 SIngle Unders
25 Alt DBSnatch (light)
50 SIngle Unders
20 Alt DBSnatch (light)
50 SIngle Unders
15 Alt DBSnatch (light)
50 SIngle Unders
10 Alt DBSnatch (light)
R+
40 Double Unders
25 Power Snatch (75/55)
40 Double Unders
20 Power Snatch (95/65)
40 Double Unders
15 Power Snatch (135/95)
40 Double Unders
10 Power Snatch (155/105)
40 Double Unders
5 Power Snatch (185/125)
TARGET SCORE
* Target Reps: 271
* Minimal number or Reps before scaling: 200
Back Squat **Strength Prep** (No Measure)
After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets)
Back Squat (4-4-4-4-4 @ 80%)
4 Back Squats x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds