PG Crossfit – CrossFit
This week we are achieving our 1 RM baselines for 3 lifts – Front Squat, Strict Press, and Snatch
Warm-up
Warm-up (No Measure)
2 Rounds
• 5 Squat Therapy
• 30 Second Plate on Legs Hold (25/15)
• 10 Snatch Balance
Extended Warm-up
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
Strength
Squat Snatch (Establish 1 RM Baseline)
25 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minutes
2,4,6,8,10…add 2 reps each round until you reach 12 minutes
• TTB
• Front Squat (95/75)