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 anchor (3 min)
MBOD (2 min each side)
Weightlifting
Pause Power Snatch
EMOM 10
1 power snatch with pause above knee
Metcon
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Post-WOD Recovery
Banded OH distraction (2 min each side)
Calf stretch (2 min each side)