1.31

CrossFit Love – CrossFit

LETS GET IT GOING (No Measure)

2 Rounds

8 Plate Press Out Squats – bottom hold x 5s

:25 Side plank with top leg captain morgan

2 TGU R/L

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 (Weight)

8 Minute EMOM

5 TnG Snatches @ last weeks weight or higher

Metcon (AMRAP – Rounds)

15 Minute EMOM

Minute 1: 8 Deadlift @ moderate

Minute 2: 10 Cals AD – Plank until :45

Minute 3: 6 SA DB S2O ea.