April 27, 2018
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Compass CrossFit – GPP WOD
Warm-up (No Measure)
Not for time:
3 minute row (jog pace)
30 Box jumps, 24/20-in.
3 minutes accumulated in a bar hang (bottom of pull-up)
~Then~
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
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
~OR~
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*Scaling
Use 95 pounds, 65 pounds or broomstick as needed.
