8.5.16

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up

Box Drills

Lx Ball to Side Hip

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 (5×3 @ 65%)

Metcon (Time)

21-15-9

Thruster 95/65

KB Swings 53/35

30 DU between each round

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