Omnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Warm-up (No Measure)

Junkyard Dog Warmup

5 rounds

3 jump series (over and back is 1 round)

Then

5 over/unders

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
*HEAVING SNATCH BALANCE

pre-set the feet to landing stance, quick dip and drive, drop into overhead squat WITHOUT moving the feet

Power Snatch (1 RM)

Snatch (1 RM)

Metcon (Time)

For Time

10-15-20-15-10

OH walking lunge steps 45/35

thrusters 75/55

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