CROSSFIT TRENCHES – CrossFit
BURGENER WARM-UP (No Measure)
Perform each exercise 3 times and start the cycle again:
1. Down and Finish
2. Elbows Up
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops (Full)
Use empty barbell x2
Snatch (2×5 )
Empty Barbell
Snatch (2×4-2×3-2×2)
2×4 Light Sqt Snatch
2×3 Light-Med Sqt Snatch
2×2 Med weight Sqt Snatch
This complex should NOT be heavy. Goal is to practice good technique
*ALL ARE SQUAT SNATCH – BELOW PARALLEL*
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Metcon (Weight)
10min EMOM of:
Odd: 12 G2OH
Even: 12 Candlesticks
*Score is G2OH weight*
Metcon (No Measure)
AHW
11min AMRAP of:
30 DU/Penguin Jumps or 70 Singles
20 Weighted Russian Twists (use a book, heavy pan, a jug of water/laundry detergent… be creative!)
10 Dips (use a bench, chair, small table, etc.)
Finisher: TABATA planks (Download any Tabata timer)