Open Gym Strength and Conditioning – CrossFit

Warm Up

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty

Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Movement prep/Workout prep

3 sets:

10 Double Unders

2 Power Snatch (build in weight)

Freedom

Mcalisters deli (Time)

50-40-30-20-10

Double Unders

5-4-3-2-1

Snatch (165/110)
Affiliate compete-

75-60-45-30-15

Double Unders

5-4-3-2-1

Snatch (185/125)

Independence

Metcon (Time)

50-40-30-20-10

Double Unders

5-4-3-2-1

Snatch (135/95)

Liberty

Metcon (Time)

50-40-30-20-10

Single Unders

10-8-6-4-2

Dumbbell Snatch (moderate)

Accessory

Standing Alternating DB Curl + Single DB Double Head Curl

4 sets: 8 reps (of each) – RPE 8

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip French Press

4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Mobility

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back