11/1-17 WOD

CrossFit Inua – CrossFit

Warm-up

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

Power Snatch (5-5-5-4-4-3-3-2-2-1-1-1 Find 1RM)

20 min.

Mobility

Mob: Metcon (No Measure)

Team 2

Mob. Skuldre