WOD: 2.1.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP I (No Measure)

3 steady rounds

Row or Run 200m

10 Air squats

10 Hand release push ups

20 Sit-ups

10 Hang Power Snatch

Strength

Warm-up (No Measure)

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

Hang Power Snatch Technique

5 Sets:

3 Hang Muscle Snatches

2 Pausing Snatch Grip Push Jerks

(Pause In 1/4 squat and Landing)

W.O.D.

FIT: Metcon (Time)

“Blue Steel”

3 Rounds:

7 Power Snatches (75/55)

7 V-Ups

7 Box Jumps (24/20)

50/35 Calorie Row

PERF: Metcon (Time)

For Time:

3 Rounds:

7 Power Snatches (95/65)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Couch Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2-min

Opposite Arm/Leg Extensions x10 (2/3/4)