CrossFit WOD, October 22, 2018


Monday 22/10/2018

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
Metcon (Weight)
EMOM
2 Snatch pulls
1 Hang sqaut snatch (from below knees)

start at 65% increase every 2 minutes

Metcon
Metcon (AMRAP – Rounds and Reps)
Increasing ladder
200m Run
5 Front rack lunges
5 burpee over bar
300m Run
10 Front rack lunges
10 burpee over bar
400m Run
15 Front rack lunges
15 burpee over bar
500m Run
20 Front rack lunges
20 burpee over bar
600m Run
25 Front rack lunges
25 burpee over bar

Rx Sc
50/35 35/20
jumping Step overs

use the run as active recovery and work with as little rest as possible on the lunges and burpees.

Accessories
4 x 2minute
Deadball front rack holds (AHAP)
rest as neeeded

5minutes of butterfly/ kipping skill work
Kipping (kip,kip,regrip)
Butterfly (from box one leg on box focus on patterns)

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