CrossFit WOD, 7-9-18

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 approximately 70% of 1 RM snatch

Weightlifting

Snatch (2 reps every 2 minutes for 12 minutes, going up)

-The first 2 minutes = 70%

-Athletes will go up every 2 minutes.

-Athlete’s choice on weights/percentage after the 70%.

-Athletes should not go up if they miss a lift until they successfully have a 2 minute cycle with zero misses.

-Squat snatch

-Does not have to be TnG

Metcon

Metcon (Time)

21 – 15 -9

OHS, 95/65

Ring dips
RX+ =

Dumbbell OHS, 50/35

Strict ring dips

Post WOD Stretch

Extended arm child’s pose, 2 minutes

Competitors extra credit

Metcon (Time)

3 rounds

For time:

50 M / 50 M reverse prowler pull, 70/45

15/2 calorie row

Woodway sprint Tabata (Distance)

For total distance

8 rounds

Sprint on the Woodway for 20 seconds

Rest for 10 seconds
Athletes must stop running and step off of Woodway during the 10 second rest.

ROM WOD (No Measure)

ROM WOD

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