Tuesday 14OCT14

October 13, 2014WOD

CrossFit East River – WOD

Warm-up

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

Weightlifting

Hang Snatch (Establish 3RM)

Metcon

Metcon (AMRAP – Reps)

15 Rounds of 0:45 on / 0:45 off

3 Burpees

5 STO 95/65

Hang Power Cleans for reps