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07/09/2020

9
Jul

07/09/2020

Templum North – CrossFit

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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

Metcon

Metcon (Weight)

35 minute running clock

5 min Emom full snatch

5@95/55

2 min. rest

4@115/65

2 min. rest

3@135/75

2 min. rest

2@155/85

2 min. rest

1@175/95

2 min. rest

Follow with 3 heavy singles at your own pace
Each working set you will have 5 minutes to work those reps. Focus on perfect form.

Weights are suggestions you do you!

RX+ Squat Snatch

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