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CrossFit Kent Island – Strength WOD

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

Hang Snatch (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

– Run 400M

– 15 DB Thrusters, 50/35 lbs

– 15 Toes to bar

– 12 DB Thrusters, 50/35 lbs

– 12 Toes to bar

– 9 DB Thrusters, 50/35 lbs

– 9 Toes to bar