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Power Hour

4
Mar

Power Hour

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

Metcon

Metcon (AMRAP – Reps)

10 min:

15-12-9

Power snatch 115/75
TTB

*with the remainder of the time complete max burpee BJ 24/20″. Score burpee BJ only.*

Games Prep Metcon

Metcon (0 Rounds )

EMOM 10

1 muscle-up 1st min
2 unbroken MU 2nd min
3 unbroken MU 3rd min

continue up the ladder until you fail, then start over at 1

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