February 05, 2016
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Compass CrossFit, Offsite – GPP WOD
What to Expect: Work on a skill
Wod credit: Lurong Challenge; Snatch and Go WOD
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Lvl3: Metcon (Time)
Complete 4 Rounds for time:
10 Toes to Bar
10 Snatches at 135/95-lbs
Lvl2: Metcon (Time)
Complete 4 Rounds for time:
10 Knees to 90
10 Snatches at 95/65-lbs
Lvl1: Metcon (Time)
Complete 4 Rounds for time:
10 Sit Ups
10 Ground to Overhead at 65/45-lbs
