WOD 7.2.15


CrossFit Bridgemill – CrossFit

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Warm-up

Row, and stretch.

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

Weightlifting

Deadlift (3 X 12 elevate weight each round)

Metcon

Row DL, Dip (Time)

1000M Row

21 DL 225/135

750M Row

21 Ring Dips

500M Row

21 DL 225/135

250M Row

21 Ring Dips

RX + = 275/185

Cool Down