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W4D30

6
May

W4D30

Cleveland – CrossFit DTF

Warm-up
1. Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2. Burgener Snatch Warm-up

Barbell
3a. Hang Squat Snatch 4×3-5
3b. Push-ups 4xME

Conditioning
4. 8-min AMRAP of:
5 OHS 155/105
5 Box Jumps 30/26

1: (No Measure)

Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle

2: 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

3a: Hang Snatch (4×3-5 increase)

3b: Push-ups (4xME)

4: Metcon (AMRAP – Reps)

8-min AMRAP of:
5 OHS 155/105
5 Box Jumps 30/26