March 23, 2016
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Compass CrossFit – GPP WOD
What to Expect: Go Heavy
The Heavy Burgener (No Measure)
3 rounds w/t a barbell of:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Hang Power Snatch (5-5-5-5-5 reps to find 5RM)
Beginners:
Maintain the mechanics, this will dictate the load for each set. Record loads accomplished across each set.
Intermediate:
Warmup with lighter loads to practice mechanics. Gradually increase weight so that the first set of five is approximately 70-75% of a 1 rep-max. Attempt a new 5 rep-max by the 3rd or 4th set. Slight deviations in mechanics may occur, but use the successive reps and sets to fix those deviations before adding more weight. Record all loads at each set, even if there is a failed rep within a set.
