3.30

 In WOD

CrossFit Love – CrossFit


Metcon (No Measure)

Foam Roll T Spine – :30

——————————–

Band Pull Aparts Palms Down x 12

Band Pull Aparts Palms Up x 12

Single Arm Front Rack KB Squat x 8 (R)

Single Arm Front Rack KB Squat x 8 (L)

Toe Touch to Overhead Squat x 10

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

Hang Snatch (8 Minute EMOM: 2 Snatch RDLs + 1 Hang Snatch)

Increasing Weight Each Round

Snatch (4 Minute EMOM: 4 x 1 @ 100% or > of your last set.)

Clarification: 100% of the weight used for your previous EMOM

WE BE MOVIN (Time)

4 Rounds FT – 12 Minute Cap

5 Hang Snatches @ 75/55

10 Burpees

15 KB/DB DBL front rack squats

Rx+ = 115/75

Metcon (No Measure)

2 Rounds NFT

15 DB Hammer Curls w 1-2 s hold

10 I’s – on stomach, hand starting by pockets, lift arms off ground

10 Y’s – on stomach, hands starting in snatch position, lift arms off ground

10 T’s – on stomach, making a “T” with arms, lift arms off ground

Hold each of these ^^^ for 2-3s.

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