20/9-19 WOD

CrossFit Inua – CrossFit

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Warm-up

Junk Yard Dog Warm Up (No Measure)

1 runde hver

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

Squat Snatch (5-5-3-3-2-2-1-1-1… find 1 RM)