30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Thursday 6/12/2014 WOD

June 12, 2014

Main – CrossFit

The distance between who I am & who I want to be is separated only by my actions.

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

Snatch Pull (5×5)

Next (AMRAP – Reps)

3, 1-Minute AMRAP of each:
Hang Snatch 95/55
DU
TTB

Rest 1 minute

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