Triple River Crossfit – CrossFit

BW and BB (No Measure)

3 rounds of

5 pull-ups

10 push-ups

15 air squats

then with an empty barbell perform

15 reps of the following movements

bent over rows

good mornings

upright rows

strict snatch grip press (behind the neck)

sumo dead lift high pull

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 (3 Rounds for reps)

30min EMOM

1st min power snatch 115/85

2nd min bar muscle ups

3rd min OHS 115/85