CrossFit Carolina Beach – Varsity
Warm-up
Barbell Work
A: 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
B: Power Snatch (10 minutes technique work)
Main Lift
C: Hang Power Clean + 3 Push Press (5 sets of the complex building as able)
Conditioning
D: Metcon (No Measure)
EMOM 9
9 DB Snatch right
9 DB Snatch left
9 Push-ups