Crossfit Chowchilla – 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
3 pos. Snatch (3×1)
Build to 80% then complete 3×1 @80%
1 Rep= 3 pos.
Metcon (Time)
Complete sets for time
10,9,8,7,6,5,4,3,2,1
Pullups
HSPU
Sit ups
*run 100m between every set
Mobility
3 pos. Banded Shoulder
& Lacrosse Rollout
