WOD: 4.12.18

CrossFit Invasion – CrossFit Classes

Warm-up

Warm-up (No Measure)

3 rounds

ROW for 1 minute

10 muscle snatches

10 pull ups

For rounds 2 and 3 instead of 10 pull ups..

3 bar muscle ups

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.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

Buy in 1000m ROW then..

5 Power Snatches (75/55)

5 PULL ups

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

Buy in 1000m ROW then..

5 Power Snatches (135/95)

5 Bar muscle ups

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10