CrossFit Uncensored – CrossFit
W3: Junkyard Dog (No Measure)
Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth her jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.
Burgener Warm-up (No Measure)
x3 Dip Shrug
x3 Dip Shrug High-pull
x3 Dip Shrug High-pull Muscle Snatch
x3 Overhead Squat
x3 Snatch Balance 4 ,6 all the way drop
x3 Full Snatch (take off position/ barbell to shins)
x3 Full Snatch (above the knees)
Hang Snatch (3-3-3-3-3-3-3)
yes, this is a hang SQUAT snatch!