CrossFit WOD, February 12, 2020

WOD for 2.12.20

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. 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

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

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.