12-03-2020

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 Complex (20min Every 2min (10 sets))

1 Power Snatch

1 Hang Snatch (Choice)

2 Overhead Squats

** Hold the Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 12 Chest to Bar

– 9 Hand Release Pushups

– 6 Power Snatch (155/105)
Scale C2B with pullups or jumping pullups