Warrior’s Path CrossFit – CrossFit
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
Metcon (5 Rounds for weight)
5 Sets
4 Hang Muscle Snatches
3 BTN Snatch Grip Push Jerks
2 Hang Power Snatch
1 Hang Squat Snatch
If unable to hang squat snatch, perform hang power snatch + overhead squat
Metcon
5 Rounds For Quality:
1-2-3-4-5 Rope Climbs
7-6-5-4-3 Hang Squat Snatches
Begin w/ empty Barbell, increase weight each round
*If unable to squat snatch perform hang power snatch + overhead squat