Skill Day

Sundown CrossFit – 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

Weightlifting

Snatch (Full Snatch 2@70%, 2@75%, 2@80%, 1@85%, 1@90%)

EMOM

Metcon (5 Rounds for reps)

EMOM 20

Min 1: 12 Plyo Push Ups (45/25 lb plate)

Min 2: 12 Wallballs (20/14)

Min 3: 12 Kipping T2B

Min 4: Max HSPU

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