3/8/16

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

Bench Press (5, 5, 3, 3, 2, 2 (up t0 80-90%))

superset each set with abmat or ghd sit-ups. 6×10

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 Ring Dips

15 Reverse Lunges

15 Chin ups (close grip)

Metcon (No Measure)

5 Rounds:

15 Fire Hydrants (each way)

15 Supermans w/ 3sec Hold

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