September 08, 2017
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Compass CrossFit – GPP WOD
Sorry for the late post.
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
Metcon (Time)
30 Power Snatches, 155/115-lb.
*This is not a 30 minute amrap, pick a weight that keeps you moving. 30 chances to perfect your power snatch.
