Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W26: 2 Rounds (No Measure)

15 M Bear Crawl

20 Push Ups

15 M Crab Walk

20 Squats

15 M Burpee Broad Jump 30 Mtn Climber

Weightlifting Drills

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

Metcon (3 Rounds for reps)

C1 (RX+):

AMRAP 3:

12/9 Cal Bike

12 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

8 Power Snatch (115/80)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

4 Power Snatch (135/95)

C2 (RX):

AMRAP 3:

12/9 Cal Bike

12 Power Snatch (65/45)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

8 Power Snatch (95/65)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

4 Power Snatch (115/80)

C3:

AMRAP 3:

12/9 Cal Bike

12 Power Snatch (35/15)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

8 Power Snatch (65/45)

Rest 3:00

AMRAP 3:

12/9 Cal Bike

4 Power Snatch (95/65)

C4:

AMRAP 3:

9/6 Cal Bike

12 Power Snatch (35/15)

Rest 3:00

AMRAP 3:

9/6 Cal Bike

8 Power Snatch (45/35)

Rest 3:00

AMRAP 3:

9/6 Cal Bike

4 Power Snatch (65/45)