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
Metcon (AMRAP – Rounds)
Every 1 min for 14 mins do:
1 Power Clean, pick load
2 Hang Power Cleans, pick load
3 Front Squats, pick load
Cool down
Run 200m
Crossover symmetry recovery
Mwod shoulders
Intent
Power cleans and front squats, all will help to learn the squat clean. Also the emom here is designed to be a sub maximal intensity wod, go heavy for around 10-15 seconds work each round.
