Tues

Main – CrossFit

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Main WOD

M-1: 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

M-2: Snatch (Build to a 1RM in 20 min)

M-3: Metcon (Time)

3 rounds of

12 box jumps 24/20

6 power snatches 95/65

M-4: Metcon (Time)

3 rounds of

12 T2B

6 KB swings 70/53

Competition WOD

C-1: Snatch Grip Deadlift (3 x 12 @ 70/80/90%)

C-2: Shoulder Press (3 x 5 @ 70-75% ; rest 90s)

C-3: Metcon (Time)

50-40-30-20-10 of DUs

25-20-15-10-5 of OH squat

95/65 – add 10# per round

50 DUs – 25 OH squat- etc

C-4: Ring Dips (3 x 12-15 ; focus on full depth and lockout)

SWOD

S-: Metcon (Weight)

S-A.

Bench Press

55%x5

65%x5

75%xAMRAP

55% 2xAMRAP; rest 2-3 minutes

S-B

Ring Push-Ups

5×10; rest 60 seconds

S-C

Barbell Chinese Rows

5×10; rest 2 minutes AHAP

S-D

4 sets: rest 60 seconds

Push-Up Plank Hold x 90 seconds

Categories: WOD

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