Announcements
Monday Motivation
“3 things you cannot recover in life:
The word after its said.
The moment after it’s missed.
The time after it’s gone.”
CrossFit First Creek – 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
Weightlifting
Hang Snatch (6x)
1 Hip power snatch
1 Hang power snatch
2 Overhead squat w/ 2 sec pause in bottom
1 set every 2:00. Roughly 60%
Metcon (AMRAP – Reps)
4 rounds of:
3 Minute AMRAP of:
20 Wallballs (20/14)
15 Pull-ups
Max Double Unders for the remainder of the 3 min AMRAP
*Score in wodify is total number of double unders completed.
*No rest in between rounds.
*RX+ Wallballs (30/20) ; Chest to Bar Pull-ups
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