1/10/2017

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (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 (7-7-7-7-7)

*increase weight as you go by no more than 5lbs

Metcon

Metcon (AMRAP – Reps)

WZA 2016 WOD 4

9 Min AMRAP

3 Power Snatches (75/55)

3 Box Jumps (24/20) *

6 Power Snatches

6 Box Jumps

9 Power Snatches

9 Box Jumps

Etc, increasing each round by 3, record total reps

*Rx – Box Jumps

*Scaled – Step-up Permitted

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