WOD: 7.6.17

CrossFit Invasion – CrossFit Classes


Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

Brenton Warm-up (No Measure)

3 Rounds of:

30′ Bear Crawl

30′ Standing Broad Jump

*Do 3 Burpees after 5 Broad Jumps.

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


FIT: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

PERF: Isabel (Time)

For Time: 30 Snatches, 135# / 95#


Upper Crossed-Syndrome (No Measure)

1. Foam Roll Lats 1-min each arm

2. Foam Roll T-Spine 1-min

3. Foam Roll Lat Stretch 1-min

4. Doorway Pec Stretch 1-min

5. 90/90 Shoulder Stretch 1-min each arm

6. 100 Band Pull Aparts