February 27, 2019
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Compass CrossFit – GPP WOD
PRE: Warm-up (No Measure)
WARM-UP
3:00 on Bike/Rower
Then…
PRE2: “Tia Toomey Snatch Warm-up” (No Measure)
1-2 ROUNDS
3-5 Reps of each movement:
InchWorms
Behind the Neck Snatch Grip Presses*
1.)*Standing
2.)*Quarter Squat
3.)*Full Squat
Jumping Barbell Squats
Barbell Cossack Squats
Above Knee Muscle Snatch
SKILL: The Heavy Burgener (No Measure)
PERFORM 1-3 SETS W/ AN EMPTY BARBELL:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
-3 Rep Minimum For Each Movement-
LIFT: Hang Power Snatch (3 REPS, EMOM x 10:00)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
WOD: Metcon (2 Rounds for reps)
AMRAP x 6 MINUTES
10 Burpees
6 Hang Power Snatch (115/75)|(75/55)
-Rest 3:00-
AMRAP x 6 MINUTES
10 Burpees
6 Hang Power Snatch (95/65)|(65/45)
