CrossFit Rectify – Foundation Series

Warm-up

Snatch Day!!

Demo and Breakdown

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
PVC to Training bars

2 rds

10 reps from low hang

Weightlifting

Power Snatch (5 x 4 )

1 Rep = 1 BB Mid Hang Power Snatch + 1 Overhead Squat

If athletes is able to combined for a full snatch then that is 1 rep

Metcon

Metcon (Time)

For Time:

200 m Run

21 DB Thrusters

200 m Run

15 DB Thrusters

200 m Run

9 DB Thrusters