Friday 05.27.11 - Class WOD
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Blake
May 27, 2011, 10:17:47 AM5/27/11
to goCrossFit
Warm Up:2 rounds of:
Box Jump x 5 (36"/28")
Recline Pull x 5
Wall Facing Squats x 10 (as close as possible)
Wall Angels x 10
Burgener Warm Up w/ PVC: DO AS A GROUP
3 reps of each movement:
Snatch grip power shrug
Snatch grip power shrug + Pull
Muscle Snatch
Overhead Squat
Pressing Snatch Balance (bar starts behind neck, snatch grip, slowly
descend into the squat while slowly pressing the bar up)
Snatch Drop (Standing at full extension w/ bar overhead, as quick as
possible drop into the bottom of the squat)
WOD
21, 15, 9 rep rounds of:
Box Jump
Power Snatch (75 lb, 55 lb)
Chest to Bar Pullups
Box Jump x 5 (36"/28")
Recline Pull x 5
Wall Facing Squats x 10 (as close as possible)
Wall Angels x 10
Burgener Warm Up w/ PVC: DO AS A GROUP
3 reps of each movement:
Snatch grip power shrug
Snatch grip power shrug + Pull
Muscle Snatch
Overhead Squat
Pressing Snatch Balance (bar starts behind neck, snatch grip, slowly
descend into the squat while slowly pressing the bar up)
Snatch Drop (Standing at full extension w/ bar overhead, as quick as
possible drop into the bottom of the squat)
WOD
21, 15, 9 rep rounds of:
Box Jump
Power Snatch (75 lb, 55 lb)
Chest to Bar Pullups
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