December 20, 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 (AMRAP – Reps)
10 rounds,
3 minute of:
A. 200 meter run, max pwr snatches, 95/65-lb.
B. 200 meter run, max OH squat, 95/65-lb.
*Alternate each round.
*Rest 2 minutes between rounds.
