CrossFit Kent Island – CrossFit
Warm-up
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
Pre-WOD Mobility:
T-spine rake/roll (2 min)
Banded OH distraction/couch stretch combo (2 min each side)
Weightlifting
Hang Power Snatch (1-1-1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes:
– 10 KB Snatches, 53/35 lbs
– 10 Burpee Pull-ups
– 20M Goblet Lunge, 53/35 lbs
Scoring for Lunge: each 10M section is one rep
Post-WOD Recovery
Lat smash (2 min each side)
Quad smash (2 min each side)