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