2/10/16

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

Front Squat (10min EMOM x 10 reps)

Metcon (No Measure)

Kipping/Chest to Bar/Pullup/ Bar Muscle Up/Toes to Bar

Take your pick, you have 10min to work on it.

Metcon (Time)

4 Rounds:

20 Russian KB Swings(50+/30+)

15 Chin Ups

10 Ring Dips

5 Handstand Pushups

20min Cutoff

Metcon (No Measure)

3 Rounds:

15 Pall of Press (each side)

15 GHD Situps

Posted in Workout of the day.