01/13/15

Main – WOD

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

Metcon (No Measure)

1: Hang Snatch: . 1×5 reps @ 65% , 1×5 reps @ 75% 1×5 reps @ 80%.

2: Snatch deadlift: Work up to 10 RM. 1×10 reps @ 95% 10 RM, 1×10 reps @ 90% 10 RM.

Record your weights in the comments section. Form should be solid for the 5 reps, if not , drop down in weight.

Hang Snatch

Snatch Grip Deadlift

Metcon (Time)

•50x calories rower

•5 rounds of cindy (5x pull ups, 10x push up, 15x air squat)

•1,000m row

•5 Rounds of Cindy (5x pull-ups, 10x push up, 15x air squat)

Metcon (No Measure)

100 Knee Hangs

Mobility

Posted in Workout of the day.