CrossFit Coal – 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
then…
(No Measure)
30 pvc v-ups
30 single paralette dips
Metcon
Metcon (No Measure)
12 Min EMOM
3 Ground to Overhead*
5 Knees to Elbow
rest exactly 5 min then….
Metcon (Time)
50 Wall Balls 20/14