WOD

CrossFit 45 North – CrossFit

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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

Snatch Pull (3×3)

As part of warm up. You choose weight.

Week4: Snatch (5×1)

EMOM 8

1 Power Snatch + TnG (Touch and go) Squat Snatch

-building (start light)

EMOM 5

1 Squat Snatch at Max weight of last EMOM
Record the weight for the 5 Min EMOTM

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#