3/12-16 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

Metcon

wod: Metcon (Time)

Team 2

Heavy double squat Grace

– 60 squat clean & jerk 70/ 50

TC – 15

wod: Metcon (Time)

Team 2

Heavy FRAN

21-15-9

– Thrusters 50/ 35

– Med.ball strict pull ups 20/ 14