CrossFit WOD, December 12, 2018


Wednesday 12/12/2018

Movement Prep
Burgener Warm-up
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

Strength & Conditioning
Snatch (3 Reps @65-75%)
Every 2 minutes (pause @ just below knee for 2 seconds on each rep)

Metcon
Metcon (AMRAP – Rounds)
Min 1 – 5 bar muscle ups
Min 2 – 12m HS walk

Scaling
bar muscle ups – box muscle ups – burpee hip to bar – strict work

Hs walk – 24 shoulder taps – 24m partner wheel barrow (how this is done is important)

Metcon (AMRAP – Rounds and Reps)
7 Deadlifts
14 weighted box step overs (1 kettle bell)

Rx 110/70 (kb 32/24)
Int 90/55 (kb 24/16)
Sc 60/40 (kb 16/12)

Accessories
8 min EMOM
1 – 12 bench press @60%
2 – 6 Ring push-ups

Every 30 seconds until fail
12 Hollow rocks

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