03/07/16

CrossFit 65/69 – 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)

3 rounds

5 squat cleans

5 squat snatches

keep it light, work on form, 5 min

Thruster (5×5 heavey- 10 min to complete)

Metcon (Time)

3 rounds

1- Bear crawl down/back

20- db/kb push press (total)

20- renegade rows (total)

400M Run

Metcon (No Measure)

Finisher

5 rounds

20 abmat sit-ups

10 pall of press each way

Posted in Workout of the day.