3/21/16

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:

2x Clean and Push Jerk

2x Overhead Squat

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

2 Thrusters (155/105, RX+ 185/135)

2 Rope Climbs

5 Box Jumps (24/20, RX+ 30/24)

Metcon (No Measure)

3 Rounds:

10 Single Leg RDL’s (each side)

10 Bridges w/ 2sec Hold

10 Band Pull Aparts

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