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Wednesday

Main – CrossFit Group WOD

Extended Tabatas (No Measure)

30 seconds on, 10 seconds off:
Arm Circles
Front to Back Leg Swings
Cross-Body Leg Swings
Jumping Jacks
Single Unders
Inch Worms
Plank Hold
Air Squats
Push Ups

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

Power Snatch (Work to a heavy single )

“Jump Around” (Time)

2 rounds for time of:
15 Hang power snatch @ 95/65lbs
20 wall-ball shots, 20/14-lb. ball
25 box jumps, 24/20

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