CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

**10 MIN CAP**

Metcon (No Measure)

8 Snatch Grip Deadlifts empty bar

— Focus will be on maintaining the hook grip and keeping the bar close to the body

8 Hang Muscle Snatch empty bar

— Focus on a strong turnover and speed through the middle to accelerate the barbell overhead

8 Power Snatch empty bar

— While still maintaining the hook grip on the pull focus on a quick turnover and as the athlete brings the barbell back down establish the hook grip again

*Afterward have your athletes grab some light weight and work on pulling and reestablishing the hook grip as they build to their workout weight.

Workout

Metcon (No Measure)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/535)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch