CrossFit Fireground – CrossFit
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Weightlifting
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
Squat Snatch (1-1-1-1-1-1-1-1-1-1)
Squat Clean (1-1-1-1-1-1-1-1-1-1)
Alternate WOD
3 mile run (Time)
Its 1.5 miles to the corner of Carley and Don Tyson if you want to run an out and back.