6/5-16 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)

50-40-30-20-10

– Knees to elbows

– Air squat

– Power snatch 30/ 20

TIME CAP 25

Mobility

MOB: Metcon (No Measure)

5 min.

Foam roll ryg og lår