3/15/16

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!!!!

Overhead Squat (10min E2MOM x10 )

Your choice:go heavy and hit a PR for 10 reps, OR go light and work on good form. Ideally, you’ll put some weight on and have great form.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

45 Double Unders

15 Ring Rows

5 Handstand Pushups

Metcon (No Measure)

3 Rounds:

10 Hanging Straight Leg Raises to 90 Degrees

10 DB Bench Presses

10 Hammer Curls (each arm)

Posted in Workout of the day.