11/22/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Warm-up

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

Weightlifting

Overhead Squat (3-3-3-3-3)

Pause Squats – Pause 3-5 seconds at the bottom

concentrate on form…not weight

Metcon

Metcon (AMRAP – Rounds and Reps)

The Day After…

14 MIN AMRAP

500m Row

5 Thrusters (95/65)

15 Push ups

Every 50m is a rep on the rower

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