12/15/2016

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

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

Weightlifting

Deadlift (10-10-10)

Touch and Go…no dropping the bar

Metcon

Metcon (Time)

NO MORE BURPEES!

21-15-9

Overhead Squat (95/65)

Pull ups

Ab Mat Situps

Comments

comments