WOD: 12.8.17

CrossFit Invasion – CrossFit Classes

Warm-up

tabata w-up (No Measure)

Row Rds 1-4

Plank Hold Rds 5-6

Bootstraps Rd 7

Crossover Hamstring Rd 8

High Knees Rd 9

Butt Kicks Rd 10

PVC Pass Throughs Rd 11

Arm Circles Fwd and Back Rd 12

Atlas Stretch Rt Side Rd. 13

Atlas Stretch Lt Side Rd. 14

Push – ups Rd. 15

Overhead Squat w PVC Rd 16

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

Weightlifting

Hang Power Snatch (Every 1:30)

Frist 4 sets 3@75% Second 4 sets 2 @80%

W.O.D.

FIT: Metcon (Time)

FOR TIME:

ROW 500M

50 WALL BALL (20/14#) (10/9′)

50 DOUBLE UNDERS

PERF: Metcon (Time)

FOR TIME:

ROW 500M

100 WALL BALL (20/14#) (11/10′)

150 DOUBLE UNDERS

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)