2/8/16

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

Overhead Squat (10min EMOM (LIGHT,<50%))

Metcon (Time)

5 Rounds:

RX

5 Handstand Pushups

5 Pullups

RX+

5 Deficit Handstand Pushups (6’/3′)

5 Chest-to-Bar Pullups

7min Cutoff

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

5 Pistols (each leg)

5 DB/KB Snatches (each arm, 40+/20+)

Metcon (No Measure)

Calf/Foot Smashing and Mobility

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