CrossFit / Competitors WOD, 3-21-16

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
.

10 OHS w/ barbell

Weightlifting

OHS, snatch first rep (4 x 6, going up)

Snatch then complete OHS
6 reps every 2:30 for 10 minutes (4 rounds).

Squat snatch = 1st rep

Metcon

Metcon (Time)

For time:

9 – 7 – 5

-Thruster, 165/115

-Box jumps, 30/24

-Burpee pull up

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

4 rounds for time

4 ring dips*

40 double unders
* = muscle up then complete 4 ring dips

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