CrossFit FYR – 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

Strength

Snatch (Find 1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Swing set”

Amrap 15 mins

100 m run

2 kbs (50/35)

Add 2 kbs every round. (2,4,6,8)

You may do your swings outside if you want