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Burn out

13
Feb

Burn out

Main – 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

Weightlifting

Hang Snatch (20 min to build heavy)

Metcon

Metcon (AMRAP – Reps)

7 Min Ladder

3 Front squats 115/75
3 Box jumps 24/20

*next rd is 6 & 6, then 9 & 9 & so on

Games Prep Metcon

Metcon (Time)

60 DU
30 GHD sit-ups
40 DU
20 GHDSU
20 DU
10 GHDSU

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