Thursday – 2019 CrossFit

Thursday

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

Row (2019 warm up) (No Measure)

Row 250M 30 Sec plank hold

Row 250M 25 sit ups

Row 500M 25 Flutter kicks

Back Squat (20min to find 1RM)

Metcon (Time)

21-15-9

Thrusters

1Min Plank hold

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