On Ramp 7+8 – K

CrossFit Chain Reaction – On Ramp A

Warm-up

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

Skills

Review Clean

Power Snatch

Sumo DL HP

KB American

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10 mins

Snatch x10

Goblet Lunge x 12

GHD Sit Ups x 10