CrossFit Coal – CrossFit
MEMO
Tomorrow we hope everyone can make it out to Saturday WOD….we are going to do a DIAPER WOD. One of our own just had their first child and let’s help them out. Come in tomorrow with a pack of diapers or wipes and come help us celebrate the birth of Chris Dunn’s baby!!!!
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
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
Metcon
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#