Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

400m run

1 min pigeon

1 min couch

10 dislocates

10 rotations

1 min hamstring smash

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

Metcon (Time)

10 Squat snatches 135/93

7 rounds

10 bent over rows 135/93

100m sprint

then

10 squat snatches