Main – CrossFit
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