2/23/16

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

Shoulder Press (5×10)

Superset with 5×10 of Ring Rows

Metcon (Time)

For Time:

10-8-6-4-2

Sumo Deadlift High-pulls (95/65)

Burpees

Metcon (No Measure)

5 Rounds:

5 Pall of Press (each side)

5-10 Toes-to-Bar

Neck/Chest/Shoulder Smash and Stretch

Posted in Workout of the day.