CrossFit WOD, 10-10-18

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
Warm up to 70% power snatch

Metcon

Metcon (AMRAP – Rounds)

EMOM, 32 minutes

1st minute: 3 power snatches

2nd minute: single arm farmer carry hold, 70/53

3rd minute: single arm farmer carry hold, 70/53

4th minute rest
Snatches:

1 – 4 @ 70%

5 – 8 @ 80%

Farmer carry holds are to be unbroken for the entire minute. Scale accordingly.

Power Snatch (4 x 3 @ 70%)

EMOM weights

Power Snatch (4 x 3 @ 80%)

EMOM weights

Post WOD Stretch

Standing forward fold, 2 minutes

Competitors extra credit

Metcon (3 Rounds for time)

3 rounds each for time:

Max bear hug bag hold, 200/150

3 minute rest between each round

Metcon (No Measure)

4 x 10 box jumps, 40″/32″

Not for time.
-Use jerk box or plyo boxes.

-Ensure that the the two 20″ boxes are stacked and braced against the wall.

-32″ = 30″ ploy and a 45# plate.

ROM WOD (No Measure)

ROM WOD