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 (7x 1 high pull + 1 hang
Start at @ 60-70% and add weight as appropriate)
1-time exercise (Time)
2-4-6-8-10
deadlift 65/95
Snatch 65/95
Overhead squat 65/95
30 double under