CrossFit One World – 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
E90sx7
1 high pull + 1 hang
Start at @ ~60-70%
1-time exercise (Time)
For Time: 15 min cap
400, 300, 200, 100 run
12-15-18-21 hang snatches 65/95