CrossFit WOD, May 12, 2020

WOD for 5.12.20

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

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

PHIL!!! Do this power clean style not snatch style 🙂

Strength
Power Clean (EMOM x 10 x 3 Reps @ 185/125lbs)
If you can’t do 185/125 with good mechanics use 85% of your 1RM

Conditioning
2k Row (Time)
Max Effort 2k Row

Social Distancing WOD
Metcon (3 Rounds for reps)
3 x 1 Mile Run, each for time

Recovery
Warm-up
Elevated Pigeon Pose x 2:00/side