Tuesday Feb 24th 20NINeTEEN – 2019 CrossFit

Tuesday Feb 24th 20NINeTEEN

Main – CrossFit

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2019 Warm up (No Measure)

200 Meter Run

15 Sit ups

15 Push Ups

10 Superman

10 Pull Ups

10 OHS

5 Lunges Per Leg

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

Push Press (5×5)

Metcon (Time)

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

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