6/15/2016

Bitterroot CrossFit – CrossFit

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 (Time)

For time:

200 double-unders

70-lb./50-lb.* dumbbell power snatches, 100 reps

200 double-unders

Scale 1:

200 single-unders

35-lb./25-lb.* dumbbell power snatches, 75 reps

200 single-unders

Scale 2:

200 double-unders

50-lb./35-lb.* dumbbell power snatches, 100 reps

200 double-unders