CrossFit Black Storm – CrossFit Performance

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A): 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

B): Metcon (10 Rounds for weight)

Every 90 Seconds, for 15 minutes (10 rounds):

30 double unders

1 Squat Snatch
increase weight each set, record weight for each set. Must complete all double unders for RX score.

For scaled, reduce number of double unders or do 45 single unders.

C): Metcon (Time)

For Time:

14 Box Jumps (30/24)

21 Handstand Push Ups

14 Box Jumps
Scaled:

14 Box Jumps

21 L-Seated DB Press

14 Box Jumps

RX Plus:

14 Box Jumps (30/24)

21 Deficit Handstand Push Ups*

14 Box Jumps

*on 45 pound AF plates

(5:00 time cap, score DNF as AMRAP)