WOD 12.12.14

Main – CrossFit

This is the last day before de-loading. Next week we will WOD without Strength components. Don’t ignore the need for de-load. We will be back on it soon. Programming will be focused on preparing athletes for World Wide WOD as well as Garage Games I – push yourselves where you can.

Warm-up

Coach Stretch

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

Weightlifting

Clean and Jerk (15 Minutes to get a 1RM CJ)

Metcon (Time)

Rest 3 minutes from the 15 minute clock on CJ, then –

Run 400M

2 Rounds of Cindy (5/10/15)
Rest exactly 5 minutes then start clock for Snatch

Snatch (15 Minutes to 1RM Snatch)

Gymnastics

Bar Muscle-ups (5 Minutes to work on Bar Muscle ups)

Cool Down

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