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 (5, 5, 3, 3, 2, 2 (end with a heavy 2 rep))
Superset with either 10 Back Extensions or 10 Supermans
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (No Measure)
5 Rounds:
15 Fire Hydrants (each side)
15 Abmat Situps