Widespread CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
200m Run
12 One Arm KB Snatches
12 KB Sumo Deadlifts
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 (AMRAP – Rounds and Reps)
AMRAP x 10 mins
30 Double Unders
5 Hang Power Snatches (135,95)