2/11/16

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 (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!

Posted in Workout of the day.