Crossfit Garage – CrossFit

Warm-up (No Measure)

Short line drills – 6 mats down, jog back to start:

– Lunge with a Twist

– Frankenstein Walk

– Broad Jump + Vertical Jump —> 3 Burpees

– Alternating Side Lunges

– High knees (accumulate 40)

– Butt Kicks (accumulate 40)

– Bear Crawl —> 8 Cossack Squats

Specific:

Burgener Snatch Warmup (PVC):

Down + Finish x 3

Down + Finish w/ elbows x 3

Muscle Snatch x 3

Power Snatch Lands: 2/4/6″

Snatch Lands x 3

Empty Bar:

Power Snatch + Snatch Warmup

Metcon

28 AMRAP 400 Snatches (AMRAP – Rounds and Reps)

AMRAP X 28

400m run

3 Power Snatch (Athlete’s Choice: Heavy)

400m run

3 Squat Snatch

Rx+ All runs sub 1:50 (Conditioning Focus)
400m = 8 reps (1 rep per 50m)

Bright Spot

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Power Snatch

Snatch

Squat Snatch

Cool Down

1:00 Feet Up the Wall

1:00 Standing Calf Stretch/Side