7/9/2017

Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

400m run

2 rounds

10 strict press

10 deadlifts

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)

3 Rounds

15/12 Cal Row

12 Power Snatches 95/63

9 Burpees