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
Weightlifting
Power Snatch + 2 OHS (5 Rounds then 75% for 2 additional rounds)
Power Snatch
2 Overhead Squats
Metcon
Metcon (Time)
21-15-9
Power snatch 95/65
50-40-30
Double unders