Compass CrossFit – GPP WOD
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
Overhead Squat (5-5-5-5-5, 20 minutes)
*Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Metcon (AMRAP – Rounds and Reps)
#MainsiteMonday
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats
Men: 135 lb.
Women: 95 lb.
Compare to 170724.
*Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.
*Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats
Men: 115 lb.
Women: 75 lb.
*Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats
Men: 65 lb.
Women: 45 lb.
