2/22/16

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 (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

Posted in Workout of the day.