Omnis CrossFit Daily WOD 09/17/2015

Omnis CrossFit – CrossFit

View Public Whiteboard

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

Squat Snatch (1)

Work on finishing locked out and getting depth in the squat. If you cannot catch snatch below parallel, do not stand back up. Get control and the lower yourself down.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

5 Pike Push ups

10 Russian Twist, 45/25

15 Plyo Squats
Pike Push Up: In pike position (down dog) do push up touching top of your head to the ground.

Russian Twist: Twist from your core keeping plate close to your body.

Leave a Reply

%d bloggers like this: