12/16/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Plank

10 Alternating reverse lunges w/dumbells @2011

10 Over Head Squats @1311

Skill

Burgener Warm-Up

and Snatch Positions

Strength

A.

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Record heaviest set

3 Position Snatch

(high hang, mid-thigh, then floor)

WOD

Metcon (AMRAP – Rounds and Reps)

Perform as many rounds and reps as possible in 5 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)

Rest 2 Minutes

Then repeat

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