09-25-2019

CrossFit Quest – CrossFit

Warm-up

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

Weightlifting

3 Position Snatch (Every 2min for 16min. (8 total sets))

Power Position Snatch

Mid Hang Snatch

Full Snatch
Power or Squat your choice!

This is NOT a PR day. 3 Position lifts are to work on FORM!

Take your time and move better. When you move better, you lift better!

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

(2/2, 4/4, 6/6, 8/8…)

– Alternating DB Power Snatch (50/35)

– Alternating Pistol Squats
Modifications for Pistols:

1) Heel on plate

2) Pistol to a box

3) Feet together squat