June 24, 2016
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Compass CrossFit – GPP WOD
OPEN GYM for today’s WOD & Barbell @ 3PM-4:30
NO EVENING CLASSES: FriDay FunDay Starts @ 6:00PM
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)
21-15-9 reps of:
Hang Power Snatch, 95/65-lbs.
Ring Dips
