Fitness Heroics – 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
Skill/Strength
Overhead Squat (3×5)
From the rack
Pull-ups (Max Effort Sets)
WOD
AL/CO #1 (AMRAP – Reps)
12 Minute AMRAP
Scaled:
3 Power Cleans, 135/95
6 Modified Push-ups (knees or Ring)
9 Air Squats
RX:
3 Power Cleans, 145/105
6 Push-ups
9 Air Squats
RX+:
3 Power Cleans, 155/115
6 Hand Release Push-ups
9 Air Squats
Cash Out
Foam Roll one thing that is sore or aches