Village CrossFit – CrossFit

Warm-up

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

Strength

Snatch Balance + Overhead Squat

1 Snatch Balance + 1 Overhead Squat

Work-up to a heavy 1 rep complex

Metcon

Metcon (AMRAP – Rounds and Reps)

25min AMRAP:

10 Cal Bike/Row

8 Power Snatch (115/75)

6 Box Jumps (30/24)

4 Muscle-Ups*

*Scale: 1 MU = 2 Ring Row + 2 Ring Dips