Main – CrossFit Group WOD

Paintball Sunday at maple Ridge Paintball. Be there for 1:30 for de-brief with Aaron. haha

Please consider volunteering July 5th and 6th for our PentathaWOD event. Judges, timekeepers, pit-rakers, shot put retrievers desperately needed!

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
Then we’ll spend 10 minutes preparing for the WOD.

Bonnie McBarbells (Time)

Buy-in (gauntlet style):
500m row
2 clean & jerks (185/135)
Then with 1 partner working at a time, complete between the two of them:
30 thrusters (135/95)
30 chest-to-bar pull ups
200m barbell farmers carry (partners carry the bar together)
30 clean & jerks
30 bar facing burpees
200m barbell farmers carry
30 snatches
30 box jumps
200m barbell farmers carry