Saturday 190817

CrossFit Logic – 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 Run Ladder (Weight)

EMOM – 30 sec Max Effort:

Snatch – Squat or Power

*400m run buy in

*Weight starts at 20/10kg & increases by 10/5kg per bar

*EMOM move to the next bar

*Break by no rep – increment run 100, 200, 300, 400m etc.

*Clock continues for 40min

*Score is total load