CrossFit 732, Long Branch CrossFit – Olympic Lifting

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

Weightlifting

Sotts Press (snatch grip 5rm then -5% & -10%)

Overhead press from the bottom of the squat

Snatch Complex (high pull, low hang snatch, + 2 oh sqts.then 88%x2)

Back Squat (10rm then -5% & -10%)

1a: Romanian Deadlift (3×8 reps then 1b)

1b: Pull-ups (3x 5-8reps)