WOD: 11.20.17

CrossFit Invasion – CrossFit Classes

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Then;

Row or run 400m

Burgener Warm-up (No Measure)

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

W.O.D.

Metcon (AMRAP – Reps)

AMRAP in 10

14 Toes to bar

9 Deadlifts (135/95)

5 Power Snatches (135/95)

Rest 2 minutes

1 minute of max reps toes to bar

Rest 2 minutes

5 minutes to find Max power snatch

Power Snatch (1 RM)