June 03, 2016
0
Compass CrossFit – GPP WOD
What to Expect: Work on your skills.
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 (AMRAP – Rounds)
Death by: Shoulder Press, 95/75-lb
*For as long as you can continue – up to 30 minutes.
