01-23-2020

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

Snatch (20min EMOM )

1 snatch (choice) Every minute

Metcon

Metcon (Time)

15-12-9

– Power Snatch (135/95)

2 Rope Climbs after each round (6 total)
Scaled Rope Climbs:

4 Seated to Standing OR 4 Chin Ups (reverse grip)