Bell House Fitness – CrossFit

Metcon (Time)

RX

8 rounds for time:

400-m run

– Rest 1:30

Mod 1

Same as Rx’d

Mod 2

8 rounds for time:

200-m run

– Rest 1:30
SKILL WORK

Pre-workout:

Burgener snatch warm-up:

2 sets:

10 dip-drive

10 dip-drive shrug

10 dip-drive shrug elbows high and outside

10 muscle snatch

10 overhead squats

10 hang power snatches

10 power snatches

– Focus on hitting positions over increasing load.

– Begin first set with a PVC. Try the second set with an empty bar.