June 20, 2018
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Compass CrossFit – GPP WOD
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
Squat Snatch (1-1-1-1-1-1-1 reps)
*Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
*Beginner Option
Squat snatch 3-3-3-2-2-1-1-1 reps
#CFmainsiteWednesday
