November 21, 2016
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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
Metcon (Weight)
EMOM, 10:
3 touch and go full snatches.
After 5 minutes increase the weight by 20 lbs.
*Find a load that’s appropriate to dial in your footwork.
*There should be no risk of missing the round.
