Mountaineer CrossFit – Teens
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
Hang Power Snatch (Practice)
Metcon (Time)
Complete Every Minute on the Minute for 12 Minutes:
1. 5 Dip-Shrug-High Elbows
2. 3 Hang Power Snatches
3. 5 Spiderman Stretches (Hold for 2 seconds each leg)
4. Lateral Shuttle Sprints