2/15/16

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
If you are getting comfortable with this warmup, switch over to a barbell.

Metcon (AMRAP – Rounds)

15min EMOM:

10 KB Swings (50+/30+)

5 Pushups

Metcon (2 Rounds for reps)

3min AMRAP:

STRICT Wide Grip Chinups

Followed immediately by

5min AMRAP:

10 Wall Balls (20/14)

10 Abmat Situps

Your score will be in REPS.

Metcon (No Measure)

Shoulder Smash and Stretch

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