3/14/16

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
USE A BARBELL!!!

Clean and Jerk (10×2 Anywhere between 70-90%)

15min to complete. Reps must be touch and go.

Metcon (Time)

For Time:

10 Pistols (5 each leg)

10 Wall Balls

10 Pistols

20 Wall Balls

10 Pistols

30 Wall Balls

Athletes must fit 30 RING DIPS into the workout somewhere. You can do them right away, halfway, or at the end but they must be done all at once before moving on to the next movement.

Metcon (No Measure)

3 Rounds:

10 Single Arm DB Press (each arm)

10 Single Arm DB Rows (each arm)

3 Rounds:

10 Pall of Press (each way)

1min Plank Hold

Posted in Workout of the day.