10-3-18

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

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 (3-3-3-3-3)

Metcon

Metcon (Time)

3 rounds for time:

10 Snatches 95/65

20 Russian Twists 20/14

30 Bar Facing Burpees

40 Air Squats

50 DU