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 (Weight)
10min to Complete 5 Rounds:
1 Clean Pull
1 Clean High Pull
1 Power Clean
1 Squat Clean
Record your heaviest set.
Metcon (Time)
Beach Bod Day:
5 Rounds:
10 Hammer Curls (each arm)
10 DB Skull Crushers
25 Crunches
Metcon (No Measure)
Peoples choice ROMWOD!