WOD 5.23.14

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 (30 Minutes to work up to 1RM)

Work up to a technique 1RM… if you have the technique, move forward. Squat if you have an overhead squat, otherwise split.

But work to squat snatch as a priority.

Metcon

Snatch Lunge (Time)

3 Rounds:
10 L arm KB Snatch from the ground (1.5/1.0 pood)
Rest 30 seconds
20 Jumping Lunges
Rest 30 seconds
10 R Arm KB Snatch from the ground
Rest 30 seconds
20 Jumping Lunges
Rest 30 seconds
RX + = 2 pood/1.5 pood – pull hard and fast to get this weight overhead.

Jumping Lunges are one knee touches, and on the changeover jump, you completely extend the hip in the air as you switch legs.

Cool Down

Legs – Couch Stretch, Foam Roll hip flexor and quads, lying hamstring stretch with a band (pull one leg towards chest a time, hold 30 seconds)

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