Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
15 Burpees
400m Run
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 (Time)
For Time:
800m Run
15 Bar Facing Burpees
15 Power Snatch 155/105
600m Run
12 Bar Facing Burpees
12 Power Snatch
400m Run
9 Bar Facing Furpees
9 Power Snatch