Monday – 2019 CrossFit

Monday

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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

Clean and Jerk (Working just bar)

 

Metcon (Time)

400m run

4 of each movement

DL @ BW

burpee

Sit up with plate 45/25

burpee

C&J 135/85

burpee

Goblet Squat 55/35

burpee

Thurster 135/85

burpee

box jump 30/24

burpee

SDHP 135/85

Back Squat @ BW

burpee

Push up

Burpee

40 Cal row

400m run

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