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
Clean (EMOMx10x3 reps
Starting @ 70% and add weight as appropriate)
1-time exercise (Time)
4 RFT
100 M waiter carry (1 DB at shoulder, 1 DB overhead)**
20 DU
10 FS 85/115
*pick your own DB weight