2/24/16

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

Power Clean (3, 3, 2, 2, 2 (working sets should be heavy))

As soon as you are done, knock out 25 quick front rack lunges each leg.

Metcon (Time)

4 Rounds:

10 Wide Grip Chin Ups

10 Calorie Row

10 Box Jumps (30/24)

10 Pistols (total)

25min Cut-off.

Metcon (No Measure)

5 Rounds:

10 Hip Bridges w/ 2sec hold

10 Laying Side Leg Raises (each leg)

Hip/Glute/Hamstring/Quad Smash and Stretch

Posted in Workout of the day.