CrossFit Kent Island – CrossFit
Warm-up
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 (5-5-5)
Metcon
Metcon (Time)
5 rounds for time:
5 Hang Squat Snatches, 115/75 lbs
5 Thrusters, 115/75 lbs
Run 200M