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061813

18
Jun

061813

Main – WOD

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Burgener Warm-up (No Measure)

Substitute Clean Warm-up
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Metcon (Time)

3 rounds for time.
15 Hang Power Cleans 135/95
15 Burpees

Post weight + time.

Metcon (Time)

For time.
400-meter Run

Then, 10-6 of:
Push Press 95/65
Weighted Step-ups 95/65 to 24/18

Then, 800-meter Run

Then, 5-1 of:
Push Press 115/85
Weighted Step-ups 115/85 to 24/18

Then, 400-meter Run

Post weights + time.