11/7-16 WOD

CrossFit INUA – CrossFit

Warm-up

wu: 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
10 min. DUs, singles, running singles, triples…

Metcon

wod: Metcon (Time)

6 runder

6 squat clean pause3 @60/40

6 Push press pause3 @60/40

6 burpees over bar

60 DUs

1.+2. round TnG and unbroken clean & press

Time cap 20

Bonus

bonus: Metcon (No Measure)

snatch grip press to OH squat

Lock out skal ske så tæt på bunden af squat som muligt

Vægtstangen alene

3 sæt á 8 reps