September 26, 2017
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Compass CrossFit, 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 (Time)
5 Rounds for time of:
50 Double-unders
5 Power Snatch, 135/95-lb.
~via CFLinchpin
ROMWOD (No Measure)
Bring a yoga mat if you have one.
*Reccomended but optional with remaining class time.
