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 (15 minutes to work technique)

Metcon (8 Rounds for reps)

Complete every minute on the minute for 8 minutes of:

4 Hang Power Snatch

1 Shuttle Run

Post-WOD Fun

3 Rounds:

1) Plank: 30 seconds

2) Side Plank Left: 15 seconds

3) Side Plank Right: 15 seconds

4) Hollow Hold: 10-15 seconds