Wednesday – 2019 CrossFit

Wednesday

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

2019 -3 (No Measure)

3RDS

15AIR SQUAT

10 PULL-UPS

5BURPEES

200M RUN

Metcon (Time)

800M Run

200M Row

40 DU/ 120 Singles

400M Run

400M Row

40 DU/ 120 Singles

200M Run

800M Row

40 DU / 120 Singles

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