CrossFit Fireball – CrossFit

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

Snatch + Overhead Squat (1-1-1-1-1)

Complete 1 squat snatch followed by 3 overhead squats

Metcon

Metcon (Time)

Three rounds for time of:

15 Strict Handstand Push-Ups

20 Alternating Front Racked Reverse Lunges (135/95 lbs)