December 02, 2015
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Compass CrossFit – GPP WOD
What to Expect: 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 Snatch (Work up to a 3 rep max for the day)
Back Squat (70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)
(Last set is a for max reps)
Metcon (AMRAP – Rounds)
10 rounds – Every 2 minutes complete:
3x Ground to overhead, 155/115-lbs.
6x Ring dips
9x Chest to bar pull ups
