WOD 6/6-2016

CrossFit INUA – CrossFit

Warm-up

WU: 1000m roning (No Measure)

Roligt 1000m roning

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 (AMRAP – Reps)

EMOM 16 min

ODD: 4 Power Snatch 60/40

EVEN: 15/12 cal row