WOD 5.14.14

Main – CrossFit

Warm-up

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

Snatch Pull (3 X 2/1 – 3 sets of 2 pulls and one snatch)

Increase load each time, the load should be pulled through a 3 second up into the triple extension position, and lowered in 3 seconds; back up, then lowered to the ground, then set the back and snatch immediately. Measure heaviest set.

Clean Pull (3 X 2/1 – 3 sets of 2 pulls and one clean)

Increase load each time, the load should be pulled through a 3 second up into the triple extension position, and lowered in 3 seconds; back up, then lowered to the ground, then set the back and clean immediately. Measure heaviest set.

Metcon

Double Deads (AMRAP – Rounds and Reps)

“EMOM until failure –
20 Doubleunders, 1 Deadlift first min, 20doubleunders 2 deadlifts second minute, 20 doubleunders 3 deadlifts”
RX Weight 225/135
RX+ Weight 315/205

Cool Down

Coaches Choice

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