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
Squat Clean (8-5-3-1-1-1)
The “1”s, are misses or makes, you get three attempts at a heavy one, doesn’t have to be a One-Rep-Max
Metcon
Metcon (AMRAP – Reps)
8 Min AMRAP
5, 10, 15, 20……
Straight Leg Sit-Ups
KB Swings 53/35
(+ 70/53)