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)