November 02, 2017
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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
CROSSFIT LINCHPIN: TEST 11 (Time)
For time:
7 Squat Snatch, 185/135-lb.
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135-lb.
ROMWOD (No Measure)
Bring a yoga mat if you have one.
*Optional (but recommended) with remaining time if any.
