CrossFit and Personal Training

• Burgener Warm up

2 rounds 1 with dowel, 1 with bar

• 5 jump and shrugs
• 5 high pulls
• 5 muscle snatch
• 5 behind the neck press
• 5 snatch balance
• 5 squat snatch

then

• accumulate 1 minute overhead squat in the bottom position

• 12 Minutes to build to a heavy snatch balance double

then

• 12 Minutes to build to a heavy squat snatch double

(can drop bar between)

2 warm up rounds:

• 4 pullups
• 4 Goblet squats
• 4 alternating dumbbell snatch
• build up to working weight for clean and jerk

WOD

With a 14 minute running clock….

9 Minute AMRAP of:

• 5 Pullups
• 7 Goblet Squats (P: choose, Rx: 50/30, Rx+:70/50)
• 10 Dumbbell Snatch (alternating) (P: choose, Rx: 50/30, Rx+:70/50)

Directly into

• “Grace” – 30 C&J

**5 minute cap on Grace**

Scale accordingly (P: choose, Rx: 135/95, Rx+: 155/105)