Omnis CRossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

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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

Snatch (3-3-3-2-1-1)

3 – 70%

3 – 75%

3 – 80%

2 – 85%

1 – 90%

1 – 95% (max 3 attempts)

Power Snatch

Squat Snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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