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: 3 position snatch (Focus on form and speed – 8-10 min)
high hang
mid hang
floor
M-3: Snatch (Build to a heavy in 15 min)
M-4: Metcon (1 Rounds for time)
3 sets each for times
20 cal row
6 power snatch 115/80
Rest 4 min b/t
Competition WOD
C-1: Snatch complex warm up (No Measure)
BTN press x 3
Snatch grip press x 3
OH squat x 3
Snatch balance x 3
3 position snatch x 3 each
Use empty bar
C-2: 2 position snatch (Build to a heavy in 20 min)
1 rep from above knee + 1 rep from floor
C-3: 2 position snatch (Clusters 1.1.1 ; rest 20s / rest 2 min ; 3 sets)
1 rep from above knee + 1 rep from floor
1st working set @ 70%ish of part 2
C-4: Metcon (3 Rounds for time)
3 sets for times of
20 cal AD
8 power snatches 95/65
4 box jumps 30/24
Rest 4 b/t
SWOD
S-A: Deadlift (60/70/80% x 3)
S-A2: Deadlift (5 x 8 @ 60% ; rest 2-3 min)
S-B: Front Squat (4 x 6 ; heavier than last week ; rest 2 min)
S-C: RDL (4 x 8 ; rest 60s ; heavier than last week)
Romanian Deadlift