4-10-15

Main – CrossFit

Warm-up

CF TD (No Measure)

500m Row

2 Rounds

20 DU’s (60 Singles)

10 Push Ups

10 Sit Ups

10 Air Squats

10 Good Mornings

10 Lunges

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

Metcon (Weight)

6 Min EMOM-Kinda

3 Deadlifts

(Heavy)

Metcon (AMRAP – Rounds and Reps)

15 Min 1+

Hang Snatch 95,65(135,95)

KB Swing 53,35(70,53)

Goblet Squat

2 Burpees every even minute