CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH 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

Power Snatch

EMOTM for 12 Minutes

1-4 Min 3 Reps

5-8 Min 2 Reps

9-12 Min 1 Rep

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Power Snatches #75/#55

3 Bar Muscle Ups
3 Bar MU = 5 C2B

Finisher

10 Strict T2B

3 Rounds