CrossFit WOD, February 12, 2020

CrossFit WOD, February 12, 2020

WOD for 2.12.20

Warm-up
Burgener Warm-up
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

We’ll use the clean variation of this

Strength
Back Squat (4 x 6 0301 Ecc/Iso @ 2-5lbs + from last week)
If you weren’t here last week use 65% of your 1RM

Workout Of The Day
Metcon (Time)
Rack City (from CrossFit New England)
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats

Rx = 155/105

If you can’t do the Rx Use 75% of your 1RM Clean & Jerk for the barbell weight.

Coaches Note
Today’s metcon should be FAASSSSTT! Like Sub 7:00 fast. We will use the wall ball target & hands on head standard for the air squats to ensure proper depth & posture.

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