June 17, 2016
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Compass CrossFit – GPP WOD
What to Expect: Long and/or Slow (approx. ≥ 20 minutes).
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 and Reps)
30 minutes of:
Single-arm dumbbell overhead lunge, 50 steps
100 Sit-ups
100 hip extensions
*Dumbell or Kettlebell, AHAP
