10-28-2019

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 2 minutes 16 minutes (8 sets))

Power Position Snatch

Mid Hang Snatch

Full Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 3 Bar Muscle Ups

– 5 Box Jumps (24/20)

– 7 Power Snatch (135/85)
Scaled Bar Muscle Ups:

– Chest to Bar

– Pull Ups

– Jumping Pullups