CrossFit Altius – 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
5 min to stretch and foam roll:
Metcon (AMRAP – Reps)
AMRAP 12:
15 Snatches, 75/55 (RX+) 55/35 (RX)
15 Box Jumps, 24/20
15 Snatches, 95/65 (RX+) 75/45 (RX)
15 Box Jumps, 24/20
15 Snatches, 115/80 (RX+) 95/55 (RX)
15 Box Jumps, 24/20
15 Snatches, 135/95 (RX+) 115/65 (RX)
15 Box Jumps, 24/20
AMRAP Snatches, 155/105 (RX+) 135/85 (RX)
Metcon (Time)
Wall Balls
24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (RX+) 20/14 (RX)
Scale this to try and get these reps unbroken. Push hard, and rest as needed between sets.