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Saturday 3197

Published on May 16, 2015, by in WOD.


CrossFit Bellevue – 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, Hang Snatch, Hang Power Snatch (5 x 3)

Work on what you capable of doing.

Metcon (Time)

Teams of Two:

50 Kettlebell Jerks

400 Meter Run*

50 Barbell Thrusters

400 Meter Run

40 Burpees

400 Meter Run

50 Barbell Thrusters

400 Meter Run

50 Kettlebell Jerks