Triple River Crossfit – CrossFit

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

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

Snatch (20min to establish a heavy double )

Metcon (9 Rounds for weight)

9min EMOM

9 back squat

6 OHS

3 Hang squat snatch
You choose the load. Once you have picked a load you must stick with it. Score each completed round with the load you choose. If you fail to complete all of the reps in a round your score is zero for that round.