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
Snatch (6 x 1 3position snatch)
3 position snatch-
High hang
Below knee hang
Full snatch
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
10 wall balls after each set. (20/14)
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