Triple River Crossfit – CrossFit

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

Dynamic warm-up (No Measure)

10 yards each

walking knee pulls

walking quad pulls

walking lateral lunge

walking toe pulls

walking scissor kicks

suicide shuttle sprint

5, 10, 15, 20

TMBMT SN/OHS (AMRAP – Reps)

TMBMT (two minute barbell moving test) once you drop your test is over.

-2min Hang snatch 75/45 Rx+ 95/65

-rest 2min

-2min OHS *you may rest in back rack

Snatch OHS EoMOM

1 squat snatch

5 OHS