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Main – CrossFit

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

Metcon (AMRAP – Reps)

CrossFit Open WOD 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65)
10 Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead squats (95/65)
12 Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead squats (95/65)
14 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds