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Dynamite

23
Aug

Dynamite

Main – 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

Snatch (7*1 EMOM @80%)

Clean and Jerk (same as above)

Metcon (AMRAP – Rounds and Reps)

8 min

8 front rack rev lunges 155/105
16 deads 155/105
24 leg lifts
32 DU

BOX SQUAT JUMPS (1 for max ht)

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