30949 Jay Dr.
Spanish Fort, AL 36527
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Tuesday 6/17/2014 WOD

June 17, 2014

Main – CrossFit

Look in the mirror… That’s your competition!!!!

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

Squat Snatch (8×3)

Working 3 position snatch.. High hang, from the knee, from the floor. Each position equals 1 rep.

Snatch Grip Deadlift (5×5)

Turn Rounds For What? (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Back Squats 185/135
10 HSPU
15 Sit-Ups

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