Workout 10.6.14

Nickname: There is No Spork

Cloud 9 CrossFit – 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

Skill

Review Power Snatch

WOD

Metcon (Time)

3 Rounds for Time:

400M Run

5 Power Snatches (115/75)

15 Over-The-Bar Burpees

Cashout

3 Rounds Not For Time:

15 Sit-ups

15 GHD Hip Extensions

Feature Video

Cloud 9 Teen Camp