Pre:
Burgener Warm-Up
Hip MWOD
10 Headstand Push-Up Reverse Hypers (Broken)
WOD:
For Time...
100 Sumo Deadlift High Pull @50 lbs
10-9-8-7....1
Squat Snatch 50lbs
Hollow Body Tucks (Supine)
Post:
Barbell Heel Chord Mash
Foam Roll
Matt B: 13:36
A Squat Snatch is a advanced exercise...req. a awesome Ovhd squat and powerful clean. Master technique and practice w/ really light weight. Study Mike Burgener's Crossfit journal contributions.
Sam S: 7 rounds + 30 double unders of
ReplyDelete20 min AMRAP
30 double unders
20 box jumps @ 21"
10 RKC kettlebell swings @ 16kg