Fitness Heroics – CrossFit
Then came along…
Yoga/Mobility
VooDoo Floss Knees
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
Strength Snatch Complex (5×1)
5 Snatch Pulls
5 Muscle Snatches
5 Power Snatches
DO NOT set the bar down. Doing all 15 reps unbroken equals 1 rep.
OR-OR-OR-OR-OR
Snatch Pull (5×15)
WOD
The Snasquatch (Time)
30 Snatch Pulls, 115/75
30 Power Snatches, 115/75
30 Overhead Lunges, 115/75
RX+:
30 Muscle Snatches
30 Power Snatches
30 Squat Snatches
Cash Out
100 Mountain Climbers