CrossFit WOD, August 4, 2019

SundayWarm-upWarm-up3-4 Mins ‘Old School Gym Class’ Warm-up…
:30 of each exercise:

Jumping Jacks
Mountain Climbers
Sit-ups
Toe Touches
Arm Circles
Arm Crosses
Trunk Twists
Tuck-Jumps or Star Jumps

After the initial general warm-up, break out a PVC and Barbell…

Burgener Progression for Snatch
(5-7 reps of each movement…)

PVC Pass Thru
Snatch DL
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
Snatch DropsWorkoutMetcon (3 Rounds for reps)FOR LOAD*
15-12-9
Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-Metcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

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