586 CrossFit Asylum – CrossFit

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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
1 min Lat Smash

1 min T Spine Smash

1 min T spine wall opener

Skill Work

5 Tap the Pocket Drop to Squat

5 Snatch High Pull

5 Hang Snatch

5 Snatch

Weightlifting

Hang Snatch (3-3-3)

Snatch (2-2-2-2)

Cash Out

3 ROunds

15 Hanging L Raises or Knee Raises

20 Bicycle V ups

30 Sec Plank