WOD 1/7/16

CrossFit HCC – CrossFit

1: 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

2: Warm up 2 (No Measure)

3 Rounds

12 Wall Squats

12 Sit Ups

12 Wall Balls

12 Ring Rows

Metcon

Metcon (Time)

20RFT (30 Min Time Cap)

1 C&J

2 Deadlifts

3 T2B

4 C2B

Rx: 155/105

Sc: 135/95

B: 95/65