Monday – 2019 CrossFit

Monday

Main – CrossFit

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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

Metcon (AMRAP – Reps)

2min ea station — 95/65 for all lifts

SDHP

Sit-up

Push Press

BS

Row (cal)

2 min rest

1min each Station

SDHP 95/65

Sit-up

Push Press

BS

Row (cal)

1min rest

30sec each Station

SDHP 95/65

Sit-up

Push Press

BS

Row (cal)

Sumo Deadlift High Pull (SKILL)

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