August 23, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy!
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
Randy meets Isabel (Time)
For time:
75x squat snatch, 135/95-lb.
*Ideally, if you have a “super buddy”, do this as a partner WOD with a total of 150 reps done between the 2 of you. Use the “I go, you go” methods. However, if you are training solo, go with 75 reps for time but, don’t be afraid to put it on a clock and do 1 rep every 30 seconds.
*No Ghosting Allowed Today!
