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P6 CrossFit – CrossFit
Basic Warm-up (No Measure)
200m run
10 air squats
10 pvc pass-throughs
10 figure 8’s
10 walking spidermans
10 russian baby makers
10 push-ups
10 v-ups
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
Notes:
15.1 and 15.1A are to be completed in a 15 Minute window:
9 minute AMRAP for 15.1, then directly into 6 remaining minutes to find a 1RM Clean and Jerk
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk