CrossFit / Competitors WOD, 3-16- 16

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

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

Weightlifting

Power Snatch (work to a heavy TnG 5 reps, 15 minutes)

Must be TnG

Metcon

Metcon (Time)

9 * 7 * 5

snatch, 135/95

* = 20 calorie row
must be a squat snatch

Post WOD Stretch

cat / cow

Competitors extra credit

Metcon (No Measure)

Assault bike, 10 minute recovery

30-40 RPMs

Metcon (AMRAP – Rounds)

40 M sprint every 20 seconds for 5 minutes.

1 minute rest

repeat

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