Thursday 03142019

CrossFit Pella – 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

Snatch (Spend 15 min working on squat snatch technique,)

Work to a heavy set of three for the day

Metcon (Time)

MetCon:

4 RFT

10 burpees

5 hang snatches 115/75

500m row Or run 400m

Finish/Mobility: ROMWOD