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CrossFit 65/69 – WOD

Warm-up

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

Metcon (Weight)

3x Snatch Complex:

1 Snatch Deadlift

1 Snatch Pull

1 Snatch High Pull

1 Muscle Snatch
10min to get some good form work in.

Metcon

Forrest (Time)

3 rounds for time:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters
In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed October 26th, 2009
To learn more about Forrest click here
Cut off is 40min!

Posted in Workout of the day.