3/22/16

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 Squat Snatch

2x Sumo Deadlift High Pull

Metcon (Time)

10 Rounds:

20 Double Unders

5 Wide Grip Chinups

10 V-ups

Metcon (No Measure)

3 Rounds:

10 Calorie Row

5 Single Leg Bench Squats (each leg)

5-10 Pushups

Posted in Workout of the day.