“9/5/13”

BOX – CrossFit

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Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Hang Snatch (20 x 1 high hang full snatch )

ramp up in weight every time but DO NOT go past 60% of your max

Hang Clean (20 x 1 high hang full clean )

ramp up in weight every time but DO NOT go past 60% of your max

Suitcase carry (4 x 100m carries SINGLE ARM )

start at back door and use VTX PLATES ONLY, 45’s for guys and 25’s for girls

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