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W4D33

9
May

W4D33

Cleveland – CrossFit DTF

Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Clean Warm-up

Barbell
3. Clean & Jerk 7×1

Conditioning
4. 10-9-8-7-6-5-6-7-8-9-10 for time.
Burpees
2x Double-unders
Calorie Row

1: (No Measure)

Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle

2: 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

3: Clean and Jerk (7×1 increase)

4: Metcon (Time)

10-9-8-7-6-5-6-7-8-9-10 for time.
Burpees
2x Double-unders
Calorie Row