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

Strength

Snatch (3 x 3 x 3 x 3 x 3)

Rest 5-7 seconds between singles (not touch n go on set of 3)

Rest 2 Mins between sets

Metcon

Metcon (Time)

In teams of two, alternate sets (1 full round) to complete 3 EACH of:

10 Power Cleans (185/135 lbs)

400 Meter Run