Workout 9.3.14

Nickname: Boom Sauce

Main – CrossFit

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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

WOD

Hang Snatch (5-3-3-1-1)

10 mins to complete! Clock will run!
C: Squat
P+F: Power

Weightlifting

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Cashout

Metcon (Time)

500m Row
This is not a recovery row…this is a violent sprint!

Feel free to stay on the rower and row for recovery an additional 500m at a SLOW pace

Feature Video

Phil’s Journey For A Better Life