02/17/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

30 Forward and Backward Arm Circles

10 Over Head Squats @2011

30 Second Hold each side on sampson stretch

Skill

Burgener Warm-Up

then

Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch x 2-3 reps

Focus on speed and perfect mechanics, and build in load over the course of the sets.

Hang Snatch

WOD

Three rounds for time of:

30 Overhead Walking Lunge Steps (45/25 lb Plate)

15 Pushups

400 Meter Run

Metcon (Time)

Three rounds for time of:

30 Overhead Walking Lunge Steps (45/25 lb Plate)

15 Pushups

400 Meter Run

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