March 28, 2018
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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
Hang Power Snatch (3-3-3-3-3 reps)
15 minutes to find 3RM (TnG).
Metcon (Time)
21-15-9 reps for time of:
Hang power snatch, 95/65-lb.
Burpees over bar
