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CrossFit Shropshire – CrossFit
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
Do the snatch version and add in some press, power jerk, walking jerk, split jerk, tall jerks.
Clean and Jerk (1-1-1-1-1)
Metcon (AMRAP – Reps)
As many reps as possible in 2 mins of:
Double Under
Cool down
Crossover symmetry recovery
Mwod areas of need.
Metcon (4 Rounds for time)
Row 100m TT 4 intervals. Test as needed (2-3x only).
Intent
High skill weightlifting today. Don’t worry about heavy weights. Focus more on skill.
Then a max effort double under test. And row intervals.
