CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 rounds:
10 inchworm
10 burpees
10 OHS
10 sotts press
Weightlifting
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
Snatch Grip Deadlift (3×3)
Snatch Pull (3×2)
Snatch Balance (3×1)
Metcon
Snatch (10min AMRAP)
12 snatches at 70% of 1RM
6 snatches at 80%
3 snatches at 90%
With remaining time:
AMRAP snatch at 60%
Bitch Work
Overhead Squat (3×6/side)
Use 1 DB at a time
Yoke Walk (Time)
3×100′
Male use 2x bodyweight
Female use bodyweight
