WOD for 2.12.20
Warm-up
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
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
We’ll use the clean variation of this
Strength
Back Squat (4 x 6 0301 Ecc/Iso @ 2-5lbs + from last week)
If you weren’t here last week use 65% of your 1RM
Workout Of The Day
Metcon (Time)
Rack City (from CrossFit New England)
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
Rx = 155/105
If you can’t do the Rx Use 75% of your 1RM Clean & Jerk for the barbell weight.
Coaches Note
Today’s metcon should be FAASSSSTT! Like Sub 7:00 fast. We will use the wall ball target & hands on head standard for the air squats to ensure proper depth & posture.
