CrossFit WOD, 7-3-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
With PVC

then

With barbell

Warm up to working weight

Metcon

Metcon (AMRAP – Rounds)

EMOM, 30 minutes

1st minute: 2 x power snatch / hang power snatch

2nd minute: 8/8 standing bottoms up KB strict presses, 26/18

3rd minute: 8/6 calorie bike
Snatches will be at 75% of 1 RM power snatch

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (Time)

For time:

50 double unders

5 muscle ups

100 double unders

10 muscle ups

ROM WOD (No Measure)

ROM WOD

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