WOD 5.5.14

Main – CrossFit

Happy Cinco De Mayo! Head down to CANS with some of your classmates for a celebration!

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

Hang Snatch (High Hang Snatch – 6 X 3, record best set)

You can catch in the power, squat, or split position. Don’t set the load down between reps. Just back to the high hang, move up in weight early and try to stay at the same weight… but increase if too light at any point.

Metcon

Pre Fatigued OHS (Time)

400M Run
10 HSPU
10 Pull-ups
40 OHS 95/65
RX+ Does Muscleups instead of Pullups and OHS @ 115/75lb.

Move through the OHS at a quick pace. It is all about the OHS!

Cool Down

Foam Roll back and shoulders, lats and quads. LAX ball in the first rib and traps.

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