17 Dec CrossFit WOD, December 18, 2019
Posted at 20:00h
in Work out of the day
12/18/2019
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
Weightlifting
Power Snatch x 3 OHS x 3 (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Calorie Row
12 Power Snatch (95, 63)
9 Overhead Squats (95, 63)
15 Calorie Row
12 Power Snatch (95, 63)
9 Overhead Squats (95, 63)
Auxillary Work
Front Foot Elevated Split Squat: 3 x 10 ea. Rest 60s
– Beginner: Simply work on technique.