06-24-2020

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 – Hang Snatch – Overhead Squat (Every 2min for 20min (10 rounds))

Perform 1 Squat Snatch, 1 Hang Squat Snatch, 1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 5 Power Snatch (155/105)

– 10 Box Jumps (24/20)
Rx+ (205/135)