Crossfit Paleolith

WOD

Monday Dec 10th, 2018

WARM UP
10-15 standing hops
10-15 jumping jacks
10-15 high knee
10-15 butt kicks
15 horizontal arm swings
15 arm circles
15 elbow circles
15 wrist stretches
10 Pvc snatch grip rotations (shoulder rotations)
20 side to side torso twist
15 side bends
10 leg swings
15 sec. Lunge groin stretches (runner stretch)
10 toe touches with pvc
10 behind the neck presses
10 pvc back squats

SWOD
SKILL
Burgener Warm-up
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
4 rounds for time of:

Row 500 meters
105/75-lb. overhead squats, 10 reps