WOD 031914

Main – CrossFit

Keep the loads lighter on the snatches and C&Js and go for good positioning and bar speed.

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

Power Snatch (3-3-3-3 reps)

Power Clean to Push Jerk (3-3-3-3 reps)

When working with lighter loads receive the bar in the power not squat position.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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