4/7/16

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 Clean and Jerk Complex:

1 Clean Deadlift

1 Clean Pull

1 Clean High Pull

1 Muscle Clean and Strict Press

10min to complete.

Metcon

Metcon (Time)

30-20-10-20-30

Calorie Row

Med Ball Cleans (20/14)

Crunches

Posted in Workout of the day.