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
Skill
10-15 Min – Hang Squat Clean Instruction and technique work
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP
Shoulder Press 75/55
*Every time you “break” 25 bar hops*
Rest 4 Min
8 Min AMRAP
Hang Squat Cleans 135/95