2/9/16

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

Metcon (Weight)

5 Rounds:

Snatch Pull

Snatch High Pull

Power Snatch

Squat Snatch

Record your heaviest set. 10min Cap.

Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

5 Pistols (each leg)

5 DB/KB Single Arm Push Press (each arm, 40+/20+)

Metcon (Time)

For Time:

1000m Row

150 Body Squats

Posted in Workout of the day.